Wednesday, 10 October 2012

STRENGTH:

Hang Clean 70% 2 x 12

 

CFE STRENGTH & CONDITIONING WOD:

Three rounds for time:

2 Muscle Ups

8 Thrusters 115/95#

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ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 8 x 100m on 2:30, hold splits within 3-5 seconds

Bike (TUE): 6 x 2M, spin/rest 2:00 between, hold splits within 3-5 seconds

Run (TUE): 3 x 1000m, rest 2:00 between, hold splits within 3-5 seconds

C2 Row (TUE): 3 x 1250m, rest 2:00 between, hold splits within 3-5 seconds

Ruck (TUE): 3 x 1M with 35# ruck/vest + boots/utes, rest 2:00 between, hold splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 100m on 2:30, hold splits within 3-5 seconds

Bike (WED): 6 x 2M, spin/rest 2:00 between, hold splits within 3-5 seconds

Run (TUE): 6 x 600m, rest 2:00 between, hold splits within 2-3 seconds

Post sport and times to comments.