Friday, 24 January 2014

STRENGTH:
Push Press x3x5

STRENGTH & CONDITIONING WOD:
5 min AMRAP
KBS 1.5/1pd

***rest 5 min***

5 min AMRAP
2 Alternating Pistols
2 Burpees to 6 inch target
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 (THU): Repeat 25m, recover 1:1 until form/pace deteriorates
Bike (THU): Repeat 400m, recover 1:1 until form/pace deteriorates
Run (THU): Repeat 100m, recover 1:1 until form/pace deteriorates
Row (THU): Repeat 500m, recover 1:1 until form/pace deteriorates
Ruck (THU): Repeat 400m, recover 1:1 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 (FRI): Repeat 25m, recover 1:1 until form/pace deteriorates
Bike (THU): Repeat 400m, recover 1:1 until form/pace deteriorates
Run (SAT or T): Repeat 100m, recover 1:1 until form/pace deteriorates
Post sport, times, and total number of intervals to comments.