Today we reset the “PALEO” button. These numbers will be tested again after the Paleo challenge to track your progress.
STRENGTH:
Back Squat 5-3-2-1-1
STRENGTH & CONDITIONING WOD:
Skinny “Cindy” (10 min)
5 Pull ups
10 Push ups
15 Air squats
Post number of 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, :30 off until form/pace deteriorates
Bike (TUE): Repeat :60 on, :30 off until form/pace deteriorates
Run (TUE): Repeat :60 on, :30 off until form/pace deteriorates
Row (TUE): Repeat :60 on, :30 off until form/pace deteriorates
Ruck (TUE): Repeat :60 on, :30 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, :30 off until form/pace deteriorates
Bike (MON): Repeat :60 on, :30 off until form/pace deteriorates
Run (TUE): Repeat :60 on, :30 off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.
4 Responses
Power clean (heavy singles)
110,130,140,150,160PR,165F
WOD:
-10min AMRAP
-5 pull ups
-10 push ups
-15 air squats
8rds+2pull ups
Hatch wk 7, day 1
Strength: power clean 70×5, 80×5 (practise jump shrug)
10mins skinny Cindy
5 ring-pull-ups
10 push-ups
15 air squats
7rds + 3 air squats
Power clean
130×5,150×3,160×2,170,180F
WOD:
-10min AMRAP
-5 pull ups
-10 push ups
-15 air squats
11rds
Back Squat 5-3-2-1-1
-110, 130, 150, 190, 195pr
WOD Skinny “Cindy” (10 min)
5 Pull ups
10 Push ups
15 Air squats
– 6rds + 5 push ups