Monday, 24 March 2014

STRENGTH:
Back Squat x5x5

STRENGTH & CONDITIONING WOD:
3 min AMRAP:
10 Deadlifts 135/95#
10 Burpees
Rest 1 minute
3 min AMRAP
8 Power Clean 135/95#
8 Burpees
Rest 1 minute
3 min AMRAP
6 Shoulder to Overhead 135/95#
6 Burpees
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 25m, recover :60s until form/pace deteriorates
Bike (TUE): Repeat 400m, recover :60s until form/pace deteriorates
Run (TUE): Repeat 100m, recover :60s until form/pace deteriorates
Row (TUE): Repeat 100m, recover :60s until form/pace deteriorates
Ruck (TUE): Repeat 400m, recover :60s 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 25m, recover :60s until form/pace deteriorates
Bike (MON): Repeat 400m, recover :60s until form/pace deteriorates
Run (TUE): Repeat 100m, recover :60s until form/pace deteriorates
Post sport, times, and total number of intervals to comments.