Friday, 15 February 2013

STRENGTH:

Dead lift 55% x 2 x 12

 

CFE STRENGTH & CONDITIONING WOD:

7 Minute ladder:

Muscle Up & Thruster 135/95#

1,2,3,4….

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 (THU): 6-10 x 100m on 2:00, hold each effort within 3-5 seconds

Bike (THU): 6-8 x 2k, spin/recover 2:00, hold each effort within 3-5 seconds

Run (THU): 6-8 x 600m, recover 2:00, hold each effort within 3-5 seconds

Row (THU): 6-8 x 750m, recover 2:00, hold each effort within 2-3 seconds

Ruck (THU): 4-6 x 2k @ 65# Ruck/Boots/Utes recover 2:00, hold each effort within 3-5 seconds

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:
Thursday is a recovery/rest day for the Endurance Wod

Swim (FRI): 6-10 x 100m on 2:00, hold each effort within 3-5 seconds

Bike (SAT or T/TT): 6-8 x 2k, spin/recover 2:00, hold each effort within 3-5 seconds

Run (SUN or T/TT): 6-8 x 600m, recover 2:00, hold each effort within 3-5 seconds

Post sport and times to comments.