W.O.D.: F S-INT Day 2 Week 6

STRENGTH:

ME: Sumo Deadlift

Post loads and reps to comments. Rest 5:00 - 10:00 then perform CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

7 Power Cleans, 135/95 pounds

21 KB Swings, 1.5/1 pood

28 Double Unders

Post time to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD.

Max Effort Hill Sprints "At Speed"

Choose ONE of the following sports:

Swim (THU): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep

C2 Row (THU): 10 x 30 seconds all-out "hill sprint", rest 2:00 between each rep, damper setting is athlete’s choice

Ruck (THU): 10 x 30 seconds all-out hill sprint with 25# ruck/vest + boots/utes, rest 2:00 between each rep

At Speed: For bike, run, row, and ruck come into each sprint "at speed" to maximize 30 seconds

Post sport, incline and distances to comments.

Multi-Sport (3S)

Max Effort Hill Sprints "At Speed"

Choose ONE of the following sports:

Swim (FRI): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SAT or Tempo): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SUN or TT): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep

At Speed: For bike and run come into each rep at full speed to maximize 30 seconds.

Congratulations to our friends Erin Cafaro and the entire US Women's Eight Rowing Team on winning their second consecutive Olympic Gold Medal

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