Monday, 28 April 2014

STRENGTH:

Back Squat x2x5 @ 70%

 

STRENGTH & CONDITIONING WOD:

15-12-9-6-3 reps for time of:

Chest to bar pull-up

Clean and Jerk 135/95#

Post time 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 500m, recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

Row (TUE):Repeat 800m, recover 3:00, until form/pace deteriorates

Ruck (TUE): Repeat 1.5k, recover 3:00, until form/pace deteriorates, 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): Repeat 500m, recover 3:00, until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

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