Friday, 21 March 2014

STRENGTH:
Sumo Deadlift x5x5

STRENGTH AND CONDITIONING:
Complete 3 rounds:-
1 min AMRAP OHS 95/65#
1 min AMRAP Ring Push ups
1 min AMRAP Abmat Situps
1 min AMRAP Row (calories)
Post score 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 5:00 on, 4:00 off until form/pace deteriorates
Bike (THU): Repeat 5:00 on, 4:00 off until form/pace deteriorates
Run (THU): Repeat 5:00 on, 4:00 off until form/pace deteriorates
Row (THU): Repeat 5:00 on, 4:00 off until form/pace deteriorates
Ruck (THU): 5:00 on, 4:00 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 (SAT or LI): Repeat 5:00 on, 4:00 off until form/pace deteriorates
Bike (OFF): Repeat 5:00 on, 4:00 off until form/pace deteriorates
Run (FRI): Repeat 5:00 on, 4:00 off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.