Monday, 24 February 2014

STRENGTH:
Back Squat 5-3-3-1-1-1

STRENGTH & CONDITIONING WOD:
“SIMONE”
5 min AMRAP
5 Power Cleans 155/115#
10 Wall Balls 9/7kg
10 Ring Rows
*Rest 5 minutes
5 min AMRAP
5 Front Squats 155/115#
10 T2B
10 KB Sumo Deadlift 2/1.5pd
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 :90s on, :60s off until form/pace deteriorates
Bike (TUE): Repeat :90s on, :60s off until form/pace deteriorates
Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates
Row (TUE): Repeat :90s on, :60s off until form/pace deteriorates
Ruck (TUE): Repeat :90s on, :60s off until form/pace deteriorates, 65# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (OFF): OFF
Bike (WED): Repeat :90s on, :60s off until form/pace deteriorates
Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.