Wednesday, 27 November 2013

STRENGTH:
Power Clean @ 80% x2x5

STRENGTH & CONDITIONING WOD:
12 min AMRAP
6 Hang Power Cleans 135/95#
12 Pull ups
8 Lateral Burpees
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 4:00 on, 4:00 off until form/pace deteriorates
Bike (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates
Run (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates
Row (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates
Ruck (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates , 55# 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 4:00 on, 4:00 off until form/pace deteriorates
Bike (MON): Repeat 4:00 on, 4:00 off until form/pace deteriorates
Run (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.