Friday, 15 November 2013

STRENGTH:
Shoulder Press 5-3-1-1-1

Partner WOD (2 per team)
5min Max Rep Pistols (alternating)
Rest 5 minutes
Then 10 min AMRAP
6 Power Cleans #135/95#
AMRAP strict Ring Dips
Post score to comments.

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 (SAT): Repeat 800m, recover 3:00 until form/pace deteriorates
Bike (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Run (FRI): Repeat 800m, recover 3:00 until form/pace deteriorates
Post sport, times, and total number of intervals to comments.