Wednesday, 22 January 2014

STRENGTH:
A. 20 RM Back Squat (same weight as Mon/20 Jan)

B1. Bench Press x5x5
B2. Pendlay Row x5x5

STRENGTH & CONDITIONING WOD:
8 min AMRAP
5 Muscle Ups
10 HSPU
15 Walking Lunges
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 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.