Tuesday, 5 March 2013

STRENGTH:

Floor Press 3 x 5

Pendlay Rows 3 x 5

 

CFE STRENGTH & CONDITIONING WOD:

Complete 5 Rounds:-

5 Thrusters 135/95#

15 Double Unders

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ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 1 x 400m, recover 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (TUE): 1 x 5k, spin/recover 5:00, 2-4 x 2k, recover 1:30, hold 2k efforts within 3-5 seconds

Run (TUE): 1 x 1M TT, recover 5:00, 2-4 x 600m, recover 2:00 hold efforts within 3-5 seconds

Row (TUE): 1 x 2k, recover 5:00, 2-4 x 500m, recover 1:30, hold 500m efforts within 3-5 seconds

Ruck (TUE): 1 x 2k, recover 4:00, 2-4 x 1k, recover 2:00 hold efforts within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 1 x 400m, recover 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (WED): 1 x 5k, spin/recover 5:00, 2-4 x 2k, recover 1:30, hold 2k efforts within 3-5 seconds

Run (TUE): 1 x 1M TT, recover 5:00, 2-4 x 600m, recover 2:00 efforts within 3-5 seconds

Post sport and times to comments.