Rest Day
SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Bike (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Row (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Ruck (THU): Repeat 800m, recover 3:00 until form/pace deteriorates, 50# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (FRI): Repeat 800m, recover 3:00 until form/pace deteriorates
Bike (OFF): OFF
Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Post sport, times, and total number of intervals to comments.
One response
Hatch — getting tougher
BS 1*8 159
1*8 171.5
1*8 184
1*8 196
FS 1*5 120
1*5 130
1*5 140
1*5 140
OHS Practice
1*3 40
1*3 60
1*3 80
Shoulder getting stronger and stronger… 😉