Monday, 3 February 2014

STRENGTH:
20 RM Back Squat (add 5 #)
Week 5 – almost there!

STRENGTH & CONDITIONING WOD:
21 Thrusters 95/65#
21 Pull ups
400 m Run
15 Thrusters 95/65#
15 Pull ups
400m Run
9 Thrusters 95/65#
9 Pull ups
400m Run
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 :90s on, :90s off until form/pace deteriorates
Bike (TUE): Repeat :90s on, :90s off until form/pace deteriorates
Run (TUE): Repeat :90s on, :90s off until form/pace deteriorates
Row (TUE): Repeat :90s on, :90s off until form/pace deteriorates
Ruck (TUE): Repeat :90s on, :90s off 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 (WED): Repeat :90s on, :90s off until form/pace deteriorates
Bike (MON): Repeat :90s on, :90s off until form/pace deteriorates
Run (TUE): Repeat :90s on, :90s off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.