STRENGTH:
Clean & Jerk (Heavy Singles) x 1 x 3
CFE STRENGTH & CONDITIONING WOD:
TABATA
MBC 9/5KG
DU’s
Post number of 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.
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