Tuesday, 15 January 2013

STRENGTH:

Box Squat 55% x 2 x 12

 

CFE STRENGTH & CONDITIONING WOD:

Team WOD

15 min –

250m Row

AMRAP            KBS 1.5/1 pood

Wallballs 9/5kg

Burpees to a plate

Post rounds 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 50m (1. 25s recovery, 2. 20s recovery, 3. 15s recovery, 4. 10s recovery, 5. 5s recovery, repeat recovery in this manner until finished), hold all efforts with same recovery within 2-3 seconds

Bike (TUE): 3-7 x 2k, 1:30 spin/recover, hold within 3-5 seconds

Run (TUE): 4-8 x 400m TT, 3:00-4:00 recovery

Row (TUE): 4-8 x 500m TT, 3:00-4:00 recovery

Ruck (TUE): 3-7 x 1k @ 65#/Boots/Utes, recover 3:00

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15-25 x 50m (1. 25s recovery, 2. 20s recovery, 3. 15s recovery, 4. 10s recovery, 5. 5s recovery, repeat recovery in this manner until finished), hold all efforts with same recovery within 2-3 seconds

Bike (WED): 3-7 x 2k, 1:30 spin/recover, hold within 3-5 seconds

Run (TUE): 4-8 x 400m TT, 3:00-4:00 recovery

Post sport and times to comments.