Wednesday, 5 February 2014

STRENGTH:
A. 20 RM Back Squat (same weight as Mon/3 Feb)

B1. Bench Press x3x5 (heavier than 22 Jan)
B2. KB Renegade Row x3x10

STRENGTH & CONDITIONING WOD:
Complete 4 rounds:-
15 KBS 2/1.5 pd
30 KB overhead walking lunge (same KB used for KBS)
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 :90s on, :90s off until form/pace deteriorates
Bike (TUE): Repeat :90s on, :90s off until form/pace deteriorates
Run (TUE): Repeat :90s on, :90s off until form/pace deteriorates
Row (TUE): Repeat :90s on, :90s off until form/pace deteriorates
Ruck (TUE): Repeat :90s on, :90s 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 (WED): Repeat :90s on, :90s off until form/pace deteriorates
Bike (MON): Repeat :90s on, :90s off until form/pace deteriorates
Run (TUE): Repeat :90s on, :90s off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.