Wednesday, 27 February 2013

STRENGTH:

1 Clean + 1 Hang Clean 75% x1x8

 

CFE STRENGTH & CONDITIONING WOD:

Complete 3 x 2 min ME Row then 1 x 2 min ME Airdyne.

Post Calories to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 8-12 x 25m on 1:00, hold efforts within 2-3 seconds

Bike (TUE): 8-12 x 1/4M (400m), recover 1:00, hold efforts within 2-3 seconds

Run (TUE): 8-12 x 100m, recover 1:00, hold efforts within 2-3 seconds

Row (TUE): 8-12 x 125m, recover 1:00, hold efforts within 2-3 seconds

Ruck (TUE): 8-12 x 1/4M (400m), 65#/Boots/Utes, recover 1:00, hold efforts within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8-12 x 25m on 1:00, hold efforts within 2-3 seconds

Bike (WED): 8-12 x 1/4M (400m), recover 1:00, hold efforts within 2-3 seconds

Run (TUE): 8-12 x 100m, recover 1:00, hold efforts within 2-3 seconds

Post sport and times to comments.