Friday, 19 April 2013

STRENGTH:

Shoulder Press 1-1-1-1-1

* compare to 8 March

 

CFE STRENGTH & CONDITIONING WOD:

Complete 5 rounds for time:-

10 Dead lift 225/185#

10 Pull ups

Post time to comments

 

SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Bike (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Run (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Row (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Ruck (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Post sport, distances, and number of intervals to comments.

Multi-Sport (3S)

Friday is a 3S REST day

Choose ONE of the following sports:

Swim (SUN or TT): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Bike (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Run (SAT): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Post sport, distances, and number of intervals to comments.