Friday, 5 October 2012

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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