Wednesday, 25 June 2014

STRENGTH:

Weighted Pull Ups x5x5

Weighted Dips x5x5

 

STRENGTH & CONDITIONING WOD:

30 rds for time:

1 Hang Clean 95/65#

2 Alternate fwd walking lunge (with bar in front rack)

1 Push Press

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