Monday, 5 May 2014

STRENGTH:

Front Squat @ 94% x1x3

 

STRENGTH & CONDITIONING WOD:

3 rds:-

50 KB Goblet Squats 1.5/1 pd

7 Muscle Ups

10 Hang Power Cleans 135/95#

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 50m on 1:00, until form/pace deteriorates

Bike (TUE): Repeat 1k, spin/recover 1:00, until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00, until form/pace deteriorates

Row (TUE): Repeat 500m, recover 1:00 until form/pace deteriorates

Ruck (TUE): Repeat 800m, recover 1:00 until form/pace deteriorates, 60# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 50m on 1:00 until form/pace deteriorates

Bike (WED): Repeat 1k, spin/recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00 until form/pace

Post sport, times, and total number of intervals to comments.