Tuesday, 12 August 2014

STRENGTH:

Bench Press x10x3

Pendlay Row x10x3

 

STRENGTH & CONDITIONING WOD:

5 Bar Muscle Ups

10 Russian Swings 2/1.5pd

15 Goblet Squats

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): 2 x (1k, 800m, 400m) recover 1:1

Bike (TUE): 2 x (5k, 3k, 1k) recover 1:1

Run (TUE): 2 x (1M, 1200m, 800m) recover 1:1

Row (TUE): 4 x (1k, 800m, 400m) recover 1:1

Ruck (TUE): 4 x (1k, 800m, 400m) recover 1:1, 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): 2 x (1k, 800m, 400m) recover 1:1

Bike (OFF): 2 x (5k, 3k, 1k) recover 1:1

Run (TUE): 2 x (1M, 1200m, 800m) recover 1:1