Tuesday, 18 December 2012

STRENGTH:

Box Squat

55% x 2 x 12

 

CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

15 – Ring Dips

12 – Power Cleans (50% BW)

Post time to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 15 – 25 x 25m on 1:00, hold within 2-3 seconds

Bike (TUE): 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds

Run (TUE): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds

Row (TUE): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds

Ruck (TUE): 4 – 8 x 800m, 55# Ruck/Boots/Utes, rest 2:00 hold within 3-5 seconds

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15 – 25 x 25m on 1:00, hold within 2-3 seconds

Bike (WED): 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds

Run (TUE): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds

Post sport and times to comments.