Monday, 23 June 2014

STRENGTH:

5 x 4+6 Front Squat/Back Squat @ 65% of 1RM of your FS

 

STRENGTH & CONDITIONING WOD:

Complete 4 rounds

15 KBS 2/1.5pd

50 Double Unders

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): Repeat 6:00 on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates

Row (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates, 50# 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 6:00 on, 3:00 off until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates