Monday, 21 April 2014

STRENGTH:

Front Squat x3x4 @ 85%

 

STRENGTH & CONDITIONING WOD:

10 min AMRAP

2-4-6-8-10….

Pull Ups

Thrusters 95/65#

Post results to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 500m, 250m, 125m, 75m Recover 1:1

Bike (TUE): 5k, 2.5k, 1.5k, 750m Recover 1:1

Run (TUE): 1.5M, 1M, 800m, 400m Recover 1:1

Row (TUE): 2k, 1.5k, 1k, 800m Recover 1:1

Ruck (TUE): 5k, 2.5k, 1.5k, 750m Recover 1:1, 60# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 500m, 250m, 125m, 75m Recover 1:1

Bike (WED): 5k, 2.5k, 1.5k, 750m Recover 1:1

Run (OFF): OFF

Post sport, times, and total number of intervals to comments.