Monday, 4 March 2013

STRENGTH:

Back Squat 1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

8 min AMRAP

7 HSPU

14 KBS 2/1.5pd

21 Overhead Walking Lunges 35/25#

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): 1 x 400m, recover 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (TUE): 1 x 5k, spin/recover 5:00, 2-4 x 2k, recover 1:30, hold 2k efforts within 3-5 seconds

Run (TUE): 1 x 1M TT, recover 5:00, 2-4 x 600m, recover 2:00 hold efforts within 3-5 seconds

Row (TUE): 1 x 2k, recover 5:00, 2-4 x 500m, recover 1:30, hold 500m efforts within 3-5 seconds

Ruck (TUE): 1 x 2k, recover 4:00, 2-4 x 1k, recover 2:00 hold efforts within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 1 x 400m, recover 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (WED): 1 x 5k, spin/recover 5:00, 2-4 x 2k, recover 1:30, hold 2k efforts within 3-5 seconds

Run (TUE): 1 x 1M TT, recover 5:00, 2-4 x 600m, recover 2:00 efforts within 3-5 seconds

Post sport and times to comments.