Monday, 16 December 2013

STRENGTH:
Back Squat 5-3-2-1-1

STRENGTH & CONDITIONING WOD:
Skinny “Cindy”
10 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Post rounds 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.