Thursday, 17 July 2014

OLY FOCUS: for QUALITY

Light cleans with resistance bands to warm up

Hang Clean X2X8  @ 65% of 1RM

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): Repeat 25m, recover :30s until form/pace deteriorates

Bike (THU): Repeat 400m, recover :30s until form/pace deteriorates

Run (THU): Repeat 100m, recover :30s until form/pace deteriorates

Row (THU):Repeat 100m, recover :30s until form/pace deteriorates

Ruck (THU): Repeat 250m, recover :30s 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 (OFF): OFF

Bike (THU): Repeat 400m, recover :30s until form/pace deteriorates

Run (SAT or T): Repeat 100m, recover :30s until form/pace deteriorates

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