Friday, 1 June, 2012

STRENGTH:

Push Press 1-1-1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 12:00 of:

Row 500m

15 Hand release Push ups

21 Double Unders

Post rounds to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 6 x 200m on +/- 2:45 or less recovery, deviate no more than 3-5 seconds

Bike (THU): 3 x 5k TT, spin/rest 5:00

Run (THU): 2 x 400m with 1:00 rest between + 2 x 800 with 3:00 rest between, deviate no more than 2-3 seconds on 400m and 3-5 seconds on 800m

C2 (THU): 2 x 500m with 1:00 rest between + 2 x 1000 with 3:00 rest between, deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN or “Brick” TT): 10 x 100m on 2:00 or less recovery

Bike (SUN or “Brick” TT): 5 x 2M, spin 3:00, deviate no more than 3-5 seconds

Run (SAT or Tempo): 3 x 800m, rest 2:00, deviate no more than 3-5 seconds

Post sport and times to comments.