STRENGTH:
Power Snatch 90% x 1 x 5
CFE STRENGTH & CONDITIONING WOD:
10 minutes:-
3 Thrusters on every even minute
5 GI Janes on every odd minute
* burpee penalty for uncompleted movements
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): 10 x 75m on 1:30 hold splits within 3-5 seconds.
Bike (TUE): 6 x 1M w/ 90 seconds spin/rest hold splits within 3-5 seconds.
Run (TUE): 6-12 x 200m, 90 seconds rest hold splits within 3-5 seconds.
Row (TUE): 6-12 x 200m, 90 seconds rest (How to set your Drag Factor) hold splits within 3-5 seconds.
Ruck (TUE): 6-12 x 400m, @ 55# Ruck/Boots/Utes, 90 seconds rest hold splits within 3-5 seconds.
Post sport and time to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 10 x 75m on 1:30 hold splits within 3-5 seconds.
Bike (WED): 6 x 1M w/ 90 seconds spin/rest hold splits within 3-5 seconds.
Run (TUE): 6-12 x 200m, 90 seconds rest hold splits within 3-5 seconds.
Post sport and time to comments.
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