Friday, 10 August 2012

STRENGTH:

Weighted Pull up 1-1-1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

4 Rounds of:

4 MU

8 HSPU

50 DU’s

 

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:

Swim (THU): 5-7 x 200m TT, work:rest 1:2

Bike (THU): 4 x 5k, spin/rest 1:00, hold splits within 3-5 seconds

Run (THU): 3 x 1200m, rest 3:00, hold splits within 3-5 seconds

C2 Row (THU): 3 x 1500m, rest 3:00, hold splits within 3-5 seconds

Post sport and distances/times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 4 x 200m TT, work:rest 1:2

Bike (SUN or TT): 5 x 2M, spin/rest 90 seconds, hold splits within 3-5 seconds

Run (FRI): 3 x 800m, rest 2:00, hold splits within 3-5 seconds

Post sport and times to comments.