STRENGTH:
DE: Good Mornings (narrow stance) 2 x 10
CFE STRENGTH & CONDITIONING WOD:
L-sit for TIME.
Then:-
2 Rounds for time:-
Row 500m
15 Back Squat 135/95#
15 Pull Ups
Rest 4 min between rounds.
Post time to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): 8 x 75m on 1:30, hold splits within 2-3 seconds
Bike (TUE): 6 x 1M, spin/rest 2:00, hold splits within 3-5 seconds
Run (TUE): 3 x 800m, rest 2:00, hold splits within 3-5 seconds
C2 Row (TUE): 3 x 1000m, rest 2:00, hold splits within 3-5 seconds
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 6 x 75m on 1:30
Bike (WED): 4 x 1M TT, work:rest 1:2
Run (TUE): 3 x 800m, rest 2:00
Post sport and times to comments.
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