Tuesday, 28 January 2014

STRENGTH:
Power Clean @ 70% x2x10

STRENGTH & CONDITIONING WOD:
Complete as much as possible in 15 minutes of: 

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats
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.