Friday, 28 November 2014

STRENGTH & CONDITIONING WOD:

With a continiously running clock:

21 deadlifts 225/155#

150 m run

15 deadlifts

150m run

9 deadlifts

150 m run

 

* Rest 5 minutes

 

sub deadlifts with thruster 95/65#

 

* Rest 5 minutes

 

sub thruster with power snatch 75/55#

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval

Bike (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval

Run (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval

Row (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval

Ruck (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval, 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval

Bike (FRI): 3 x (:90s, :60s, :30s), Recover :30s after each interval

Run (SAT or TT): 3 x (:90s, :60s, :30s), Recover :30s after each interval