Tuesday, 12 November 2013

STRENGTH:
Bench Press x3x5
Pendlay Rows x3x5

STRENGTH & CONDITIONING WOD:
Complete 4 Rounds:-
5 Muscle Ups
20 Double Unders
shuttle sprint (80 m)
Post time to comments.

ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): Repeat :60 on, :30 off until form/pace deteriorates
Bike (TUE): Repeat :60 on, :30 off until form/pace deteriorates
Run (TUE): Repeat :60 on, :30 off until form/pace deteriorates
Row (TUE): Repeat :60 on, :30 off until form/pace deteriorates
Ruck (TUE): Repeat :60 on, :30 off 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 (WED): Repeat :60 on, :30 off until form/pace deteriorates
Bike (MON): Repeat :60 on, :30 off until form/pace deteriorates
Run (TUE): Repeat :60 on, :30 off until form/pace deteriorates
Post sport, times, and total number of intervals to comments