Tuesday, 10 December 2013

STRENGTH:
Pendlay Rows x5x5
Bench Press x5x5

STRENGTH & CONDITIONING WOD:
Tabata: KBS 2/1.5pd & Pull ups.
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 (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)
Bike (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)
Run (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)
Row (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)
Ruck (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off), 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): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)
Bike (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)
Run (MON): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)
Post sport, times, and total number of intervals to comments.