Tuesday, 7 August 2012

STRENGTH:

Box squat 60%  2 x 10

CFE STRENGTH & CONDITIONING WOD:

Every 30 seconds for 6 min complete:

1 Squat Snatch @ 65% of 1RM

then

Three rounds for time of:

9 Ring Dips

12 Power Cleans, 135/95 pounds

Post load for Snatch and time for couplet to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

“Short Tosh”

Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)

Bike (TUE): 3 x (1/4M + 1/2M + 1M)

Run (TUE): 3 x (100m + 200m + 400m)

C2 Row (TUE): 3 x (125m + 250m + 500m)

Each distance within a set should be performed as hard as possible.

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1

Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort

Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1

Post sport and distances/times to comments.