Please note the box will be closed on Friday evening (21/9) in preparation for Saturday’s Barbells for Boobs event.
STRENGTH:
Shoulder Press 1-1-1-1-1
CFE STRENGTH & CONDITIONING WOD:
“Grace”
30 Clean & Jerks 135/95#
Post time to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Note: This will be a test week to collect baseline data. Warm up as much as needed. Treat the distance like a Max Effort lift or race. Please make sure you are posting your results to comments.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): 50m TT, rest 5:00, then perform 8 x 50m @ 75% of TT pace with 0:30 rest between
Bike (TUE): 1M TT, rest 5:00, then perform 4 x 1M @ 75% of TT pace with 1:00 rest between
Run (TUE): 400m TT, rest 5:00, then perform 4 x 400m @ 75% of TT pace with 1:00 rest between
C2 Row (TUE): 500m TT, rest 5:00, then perform 4 x 500m @ 75% of TT pace with 1:00 rest between
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 50m TT, rest 5:00, then perform 8 x 50m @ 75% of TT pace with 0:30 rest between
Bike (WED): 1M TT, rest 5:00, then perform 4 x 1M @ 75% of TT pace with 1:00 rest between
Run (TUE): 400m TT, rest 5:00, then perform 4 x 400m @ 75% of TT pace with 1:00 rest between
Take no more than 3 attempts to find your fastest time then (after completing TT attempts) rest for 5:00 and perform intervals. Rest as much as needed between TT attempts (read: FULL RECOVERY). Post sport and times to comments.
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