Monday, 14 July 2014

STRENGTH:

OHS x5x5

 

STRENGTH & CONDITIONING WOD:

10 Alternating Pistols

20 Sit ups

30 HSPU

40 Pull Ups

50 Squats with medball in Front Rack Position 9/7kg

60 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 4:00 on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 4:00 on, 3:00 off, use a long hill if you’ve got one, until form/pace deteriorates

Run (TUE): Repeat 4:00 on, 3:00 off, use a long hill if you’ve got one, until form/pace deteriorates

Row (TUE): Repeat 4:00 on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 4:00 on, 3:00 off, use a long hill if you’ve got one, 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 (WED): Repeat 4:00 on, 3:00 off until form/pace deteriorates

Bike (MON): Repeat 4:00 on, 3:00 off, use a long hill if you’ve got one, until form/pace deteriorates

Run (TUE): Repeat 4:00 on, 3:00 off, use a long hill if you’ve got one, until form/pace deteriorates