Friday, 24 October 2014

STRENGTH:

Back Squat x5x5 @ 80% of 1RM

 

STRENGTH & CONDITIONING WOD:

5 rounds for Time:

10 L-sit chin ups

10 Clapping Push Ups

10 Deadlifts 185/135#

 

ENDURANCE WOD: (From CF Endurance)

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Ruck (THU): Repeat 800m, recover 3:00 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 (FRI): Repeat 800m, recover 3:00 until form/pace deteriorates

Bike (OFF): OFF

Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

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