Monday, 20 January 2014

STRENGTH:
20 RM Back Squat (add 5# from last week)

STRENGTH & CONDITIONING WOD:
Complete 3 rounds:-
25 Air Squats
75 Double Unders
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 5:00on, 4:00off until form/pace deteriorates
Bike (TUE): Repeat 5:00on, 4:00off until form/pace deteriorates
Run (TUE): Repeat 5:00on, 4:00off until form/pace deteriorates
Row (TUE): Repeat 5:00on, 4:00off until form/pace deteriorates
Ruck (TUE): Repeat 5:00on, 4:00off 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 5:00on, 4:00off until form/pace deteriorates
Bike (OFF): OFF
Run (MON): Repeat 5:00on, 4:00off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.