Wednesday, 15 May 2013

STRENGTH:

Box Squat 55% x2x10

 

CFE STRENGTH & CONDITIONING WOD:

Three rounds, each for time, of:

Run 400m

21 KBS, 2/1.5 pood

12 HSPU

Rest 2 min between rounds.

 

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Bike (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Run (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Row (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Ruck (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Bike (MON): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Run (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

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