Wednesday, 5 November 2014

STRENGTH:

Snatch Balance (without dip) x5x5

 

STRENGTH & CONDITIONING WOD:

Run 400m

50 Pull ups

Run 400m

50 Push Ups

Run 400m

50 Sit Ups

Run 400m

50 Squats

Post results 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 200m, recover :90s until form/pace deteriorates

Bike (TUE): Repeat 2M, recover :90s until form/pace deteriorates

Run (TUE): Repeat 800m, recover :90s until form/pace deteriorates

Row (TUE): Repeat 800m, recover :90s until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover :90s 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 (TUE): Repeat 200m, recover :90s until form/pace deteriorates

Bike (WED): Repeat 2M, recover :90s until form/pace deteriorates

Run (MON): Repeat 800m, recover :90s until form/pace deteriorates