Friday, 17 January 2014

STRENGTH:
Overhead Squat x5x5

STRENGTH & CONDITIONING WOD:
5 min AMRAP:
5 Power Cleans 155/110#
10 Wall Balls 9/7KG
10 HR push ups
*** 6 min REST, then
5 min AMRAP:
5 Front Squats 155/110#
10 T2B
10 Burpees
Post rounds for each segment 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 :30s on, :30s off until form/pace deteriorates
Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates
Run (THU): Repeat :30s on, :30s off until form/pace deteriorates
Row (THU): Repeat :30s on, :30s off until form/pace deteriorates
Ruck (THU): Repeat :30s on, :30s 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 (OFF): OFF
Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates
Run (SAT or T): Repeat :30s on, :30s off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.