STRENGTH:
Back Squat 3-3-3-3-3
STRENGTH & CONDITIONING WOD:
Complete 4 rounds for time:
15 KBS 2/1.5pd
30 Walking Overhead lunges 45/25#
Post time to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates
Bike (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates
Run (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates
Row (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates
Ruck (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates, 50# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (WED): Repeat 6:00 on, 6:00 off until form/pace deteriorates
Bike (MON): Repeat 6:00 on, 6:00 off until form/pace deteriorates
Run (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.
7 Responses
Power clean 5×3
(110,130,140,140,140)
WOD: 4rds for time
-15 kbs(20kg)
-30 walking lunges(45#)
13.36
Power clean 1 x 5
174/174/185/194/194
WOD: 4 rounds for time
15 KBS, 28kg
30 Overhead walking lunges, 45#
11:00
Back squat
130,140,150(F),140, 140
WOD- 15:05
4rds of
15 KBS (15kg)
30 walking overhead lunges (25#)
Back squat :
80/ 80/ 85/ 85/ 90 (pr)
Wod : 4 rounds of –
15 KBS @ 18kg (Russian)
30 walking overhead lunges (16# bar)
Time – 9:00
Power clean 3-3-3-2-2-1-1-1
130×3/150×2/160/170/175
WOD: 4 rounds for time
15 KBS, 24kg
30 Overhead walking lunges, 45#
13:52
Back squat 3-3-3-3-3
140/ 160/ 180F/ 180F/ 170F
WOD: 4 rounds for time
15 KBS @ 20kg
30 walking overhead lunges 35#
14:35
Back squat 3-3-3-3-3
– 130, 150, 160, 165pr, 170pr
WOD: 4 rounds for time
15 KBS, 1.5pood
30 walking overhead lunges, 25#
– 18:06