Monday, 2 December 2013

STRENGTH:
Clean x1x5 (heavy Singles)

STRENGTH & CONDITIONING WOD:
For Time:
21 – 15 – 9
KB Swings (2pood/1.5pood)
Goblet Squats (Same KB)
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 200m, recover 2:00 until form/pace deteriorates
Bike (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates
Run (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates
Row (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates
Ruck (TUE): Repeat 200m, recover 2:00 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 (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates
Bike (WED): Repeat 200m, recover 2:00 until form/pace deteriorates
Run (MON): Repeat 200m, recover 2:00 until form/pace deteriorates
Post sport, times, and total number of intervals to comments.