Friday, 15 March 2013

STRENGTH

Overhead Squat 3-3-3

 

CFE STRENGTH & CONDITIONING WOD:

Tribute to 13.2:- Complete 5 Rds

5 Shoulder to Overhead 95/75#

5 Deadlift 95/75#

10 Lateral Burpees

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ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 4-6 x 2:00 on, 2:00 off, hold distance across all efforts

Bike (THU): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Run (THU): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Row (THU): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Ruck (THU): 6-8 x 2:00 on, 2:00 off, 65# ruck/Boots/Utes, hold distance across all efforts

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 4-6 x 2:00 on, 2:00 off, hold distance across all efforts

Bike (SAT or T/TT): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Run (SUN or T/TT): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Post sport and distances to comments.