Wednesday, 23 July 2014

STRENGTH:

Clean and Jerk x1x5 (heavy singles)

 

STRENGTH & CONDITIONING WOD:

18min EMOM

1 Muscle Up + 6 Ring Dips

Shuttle sprint 150m

7 Burpees

Post time 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 50m on 1:00, until form/pace deteriorates

Bike (TUE): Repeat 1k, spin/recover 1:00, until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00, until form/pace deteriorates

Row (TUE): Repeat 500m, recover 1:00 until form/pace deteriorates

Ruck (TUE): Repeat 800m, recover 1:00 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 (MON): Repeat 50m on 1:00 until form/pace deteriorates

Bike (WED): Repeat 1k, spin/recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00 until form/pace

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