Monday, 24 June 2013

STRENGTH:

Snatch Balance 1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

10 min AMRAP

1 MU

2 HSPU

30 DU

Post rounds to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

“Tabata”

Swim (TUE): 8 x 20:10, use pool or open water

Bike (TUE): 8 x 20:10,  use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10,  use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (TUE): 8 x 20:10,  use meters or watts

Ruck (TUE): 8 x 20:10, use a good hill use it, full kit plus 65-95# Ruck/Boots/Utes

Post sport and total distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

“Tabata”

Swim (WED): 8 x 20:10, use pool or open water

Bike (MON): OFF

Run (TUE): 8 x 20:10,  use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Post sport and total distance to comments.