Friday, 7 February 2014

STRENGTH:
Push Jerk x3x5

STRENGTH & CONDITIONING WOD:
6 min AMRAP
7 Push Jerk 135/95#
11 Burpees
Post rounds to comments.

*Rest 5 minutes then…

10 min alternate EMOM
Deadlift @ 50%
Box Jumps 24/20”
Post load 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 250m, recover 1:1 until form/pace deteriorates
Bike (THU): Repeat 2k, recover 1:1 until form/pace deteriorates
Run (THU): Repeat 1k, recover 1:1 until form/pace deteriorates
Row (THU): Repeat 1k, recover 1:1 until form/pace deteriorates
Ruck (THU): Repeat 1M, 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 (SAT or T): Repeat 250m, recover 1:1 until form/pace deteriorates
Bike (OFF): OFF
Run (FRI): Repeat 1k, recover 1:1 until form/pace deteriorates
Post sport, times, and total number of intervals to comments.