Friday, 20 December 2013

STRENGTH:
Weighted Pull Ups x5x5
Weighted Ring Dips x5x5

STRENGTH & CONDITIONING WOD:
“Mark-OH Polo’s Farewell”
Complete 5 rounds:-
12 Dead lifts 135/95#
9 Hang Power Cleans 135/95#
6 Push Jerk 135/95#
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 (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, 55-65# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (FRI): Repeat 800m, recover 3:00 until form/pace deteriorates
Bike (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Run (OFF): OFF
Post sport, times, and total number of intervals to comments.