Monday, 11 August 2014

STRENGTH:

3 second Paused Back Squats x8x3 @ 65%

 

STRENGTH & CONDITIONING WOD:

10 min Ladder

2 – 4 – 6 – 8 – 10 – 12…

Strict HSPU

Front Squat 155/115#

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