Tuesday, 17 December 2013

STRENGTH:
Hi Hang Clean x2x10

STRENGTH & CONDITIONING WOD:
For Time:
30 HSPU
30 KBS 2/1.5pd
30 Burpee box jumps 24/20″
30 Double Unders
30 Abmat Sit ups
Post time 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 200m, recover 2:00 until form/pace deteriorates
Bike (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates
Run (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates
Row (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates
Ruck (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates, 55# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates
Bike (WED): Repeat 200m, recover 2:00 until form/pace deteriorates
Run (MON): Repeat 200m, recover 2:00 until form/pace deteriorates
Post sport, times, and total number of intervals to comments.