STRENGTH:
Good Mornings 3 x 5
CFE STRENGTH & CONDITIONING WOD:
“Elizabeth”
21-15-9
Clean 135/95#
Ring Dips
* Compare your time to that of 1 August ’12.
Post time to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD:
Single-Sport (SS)
Remember, the single-sport prescription follows a TUE, THU, SUN schedule.
Choose ONE of the following sports:
Swim, Bike, Run, C2 Row, or Ruck
1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on
Note: Use 25# ruck/vest with boots/utes for Ruck.
All-out efforts. Post distances to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on
Bike (WED): 10 x 0:30 all-out sprints, spin/rest 2:00 between
Run (TUE): 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on
Post sport and distances/times to comments.
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