STRENGTH:
Weighted Pull ups 1-1-1-1-1
CFE STRENGTH & CONDITIONING WOD:
10 Pull ups
then 3 rds of:
4 Muscle Ups
8 Wallballs 9/5kg
complete WOD with 10 Pull Ups
Post time to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD.
Single-Sport (SS)
“Lactate Shuttle”
Choose ONE of the following sports:
Swim (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Bike (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Run (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
C2 Row (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Post sport and distances to comments. Each set should be as close to max effort as possible.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SUN OR TT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on OR 1000m TT
Bike (FRI): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Run (SAT OR Tempo): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on OR 8M Tempo @ 85% of 10k TT pace
Post sport and distances/times to comments.
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