Friday, 14 February 2014

STRENGTH:
Deadlift x5x5 (Note: this is NOT a 5RM)

STRENGTH & CONDITIONING WOD:
7 min AMRAP
10 burpees to 6” target
10 Pull ups
10 Abmat sit ups
Post rounds to comments.

• Rest 5 min
5 min EMOM
5 strict ring dips

ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): Repeat 3:00 on, :60s off until form/pace deteriorates
Bike (THU): Repeat 3:00 on, :60s off until form/pace deteriorates
Run (THU): Repeat 3:00 on, :60s off until form/pace deteriorates
Row (THU): Repeat 3:00 on, :60s off until form/pace deteriorates
Ruck (THU): Repeat 5:00 on, :60s 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 (FRI): Repeat 3:00 on, :60s off until form/pace deteriorates
Bike (SUN or TT ): Repeat 3:00 on, :60s off until form/pace deteriorates
Run (THU): Repeat 3:00 on, :60s off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.