STRENGTH:
Front Squat 1-1-1-1-1
CFE STRENGTH & CONDITIONING WOD:
12 min AMRAP
3 Muscle Ups
5 Handstand Pushups
7 Pull ups
Post time to comments.
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 10-12 x 30:30, use pool or open water
Bike (THU): 10-12 x 30:30, If you’ve got a hill, use it!
Run (THU): 10-12 x 30:30, If you’ve got a hill, use it!
C2 Row (THU): 10-12 x 30:30, damper setting is athlete’s choice
Ruck (THU): 10-12 x 30:30, 35# ruck/vest + boots/utes, If you’ve got a hill or rough terrain, use it!
Post sport and total distance/total watts or times to comments. If using treadmill, include pace/mi and incline %.
Multi-Sport (3S)
THU is 3S Rest Day.
Swim (FRI): 10-12 x 30:30, use pool or open water
Bike (SAT or Tempo): 10-12 x 30:30, If you’ve got a hill, use it! OR 50 minutes @ 80% Effort
Run (SUN or TT): 10-12 x 30:30, If you’ve got a hill, use it! OR 15k TT
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