Wednesday, 24 October 2012

STRENGTH:

Hang Clean 70% 2 x 12

 

CFE STRENGTH & CONDITIONING WOD:

1,000m Row

30 burpee box jumps

30 KBS 2/1.5pd

30 pull ups

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 100m TT, rest 2:00

Bike (TUE): 6 x 2M TT, spin/rest 4:00

Run (TUE): 3 x 1M TT, rest 4:00

C2 Row (TUE): 3 x 1500m TT, rest 4:00

Ruck (TUE): 3 x 1M TT with 45# ruck/vest, rest 4:00

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): With 10lbs vest/weight or drag, 3 x (50m/y + 100m/y + 200m/y)

Bike (WED): With 30lbs vest, 3 x (1/2M + 1M + 2M)

Note: For swim/bike, rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Run (TUE): 10 x 100m, rest 0:45, hold splits within 2-3 seconds

Post sport and times to comments.

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