Friday, 20 June 2014

STRENGTH:

Weighted Pull ups x3x5

Weighted Dips x3x5

 

STRENGTH & CONDITIONING WOD:

15-25-30-25-15

Wall balls 9/7kg

KBS 1.5/1pd

Post times 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 500m @ 90% 500m TT pace, recover 4:00min, until form/pace deteriorates

Bike (THU): Repeat 5k, spin/recover 5:00, until form/pace deteriorates

Run (THU): Repeat 1M, recover 4:00, until form/pace deteriorates

Row (THU): Repeat 2k, recover 4:00, until form/pace deteriorates

Ruck (THU): Repeat 2k, recover 4:00, 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 (OFF): OFF

Bike (THU): Repeat 5k, spin/recover 5:00, until form/pace deteriorates

Run (SAT or T): Repeat 1M, recover 4:00, until form/pace deteriorates

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