W.O.D.: C Short Intervals
CFE Strength & Conditioning WOD:
4 rounds for time of:
12 Thrusters, 95/65 pounds
9 Ring Rows
Rest 1:00 between rounds. Post time to comments.
3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following sports:
Tabata: 8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts
Swim (SS Tue, 3S Mon): 8 x 20:10, use pool or open water
Bike (SS Tue, 3S Wed): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SS Tue, 3S Tue): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed
Row (SS Tue): 8 x 20:10, if on C2 use meters or watts
Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %.
on Monday, January 23, 2012 at 11:08 am