CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
CFE Strength & Conditioning WOD Rest Day
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 20 minutes @ 85% effort
Bike (SUN): 10M @ 85% effort
Run (SUN): 30 minutes @ 85% effort
C2 Row (SUN): 20 minutes @ 85% effort
Post sport and distance/time(s) to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SAT): 8 x 100m on 2:30, hold splits within 3-5 seconds
Bike (SUN): 20M TT
Run (OFF): 5k TT
Post sport and time(s) to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
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