STRENGTH:
Snatch Balance
1-1-1-1-1
CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 15 min of:
Row 500m
12 Wallballs 9/5kg
15 Toes-to-Bar
Post rounds to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
“Short Tosh”
Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)
Bike (TUE): 3 x (1/4M + 1/2M + 1M)
Run (TUE): 3 x (100m + 200m + 400m)
C2 Row (TUE): 3 x (125m + 250m + 500m)
Each distance within a set should be performed as hard as possible.
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1
Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort
Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1
Post sport and distances/times to comments.
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