STRENGTH:
Box Squats 60% x2x10
CFE STRENGTH & CONDITIONING WOD:
10 min AMRAP
7 Push Press 135/95#
10 Lateral burpees
15 Sit ups
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): Repeat :60 on, :90 off until form/pace deteriorates
Bike (TUE): Repeat :60 on, :90 off until form/pace deteriorates
Run (TUE): Repeat :60 on, :90 off until form/pace deteriorates
Row (TUE): Repeat :60 on, :90 off until form/pace deteriorates
Ruck (TUE): Repeat :60 on, :90 off until form/pace deteriorates, 50# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (WED): Repeat :60 on, :90 off until form/pace deteriorates
Bike (MON): Repeat :60 on, :90 off until form/pace deteriorates
Run (TUE): Repeat :60 on, :90 off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.
10 Responses
Box squats 60% 2 x 10
170# x 10
WOD: 10 min AMRAP
7 push press, 135#
10 lateral burpees
15 sit-ups
3 rds + 9 sit-ups
Box squats 60% 2 x 10
– 110# x 8, 120# x 2
WOD: 10 min AMRAP
7 push press, 84#
10 lateral burpees
15 sit-ups
– 3 rds + 10 burpees
STRENGTH:
Box Squats 60% x2x10
– 220#
CFE STRENGTH & CONDITIONING WOD:
10 min AMRAP
7 Push Press 135/95#
10 Lateral burpees
15 Sit ups
– 4 rounds + 1 sit up (110#)
STRENGTH:
Hatch
WOD: 10 min AMRAP
7 push press, 115#
10 lateral burpees
15 sit-ups
3 rds + 7 burpees
STRENGTH:
Box Squats 60% x2x10
60# x 1, 90# x 4, 100# x 5
CFE STRENGTH & CONDITIONING WOD:
10 min AMRAP
7 Push Press 90#
10 Lateral burpees
15 Sit ups
4 rounds + 8 sit up
Strength
Box Squats 2 x 10: 70# (5) / 75#(5)
Wod: 10 min AMRAP
7 push press – 50#
10 lateral burpees
15 abmat sit ups
4 rounds + 8 sit ups
Power Clean Practice
#95,115,135,155, 135X5
WOD #65 — 5 rounds
WOD: RX 4rds + 2 Push Press (GHD situps)
STRENGTH:
Box Squats 60% x2x10
110# x 3; 115# x 7
CFE STRENGTH & CONDITIONING WOD:
10 min AMRAP
7 Push Press 70#
10 Lateral burpees
15 Sit ups
4 Rounds + 4 Push Press