W.O.D.: F T/TT Day 1 Week 6

CFE STRENGTH & CONDITIONING WOD:

Five rounds of:

Dead Hang Pull-ups, max reps (set ends when athlete comes off the bar)

100 ft Backwards Sled Drag, 90/45 pounds

Post pull-ups/round to comments.

ENDURANCE WOD:

3+ Hours BEFORE CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 95% of 1000m TT pace

Bike (SUN): 10M @ 95% of 10M TT pace

Run (SUN): 3 x 2M, rest 5:00 b/w reps, hold splits within 5-10 seconds

C2 Row (SUN): 5k @ 90% of 5k TT pace

Ruck (SUN): 3 x 2M with 30# ruck/vest, rest 5:00 b/w reps, hold splits within 5-10 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (SAT): 30 minutes @ 90% effort

Run (SUN): 60 minute TT

Post sport and times/distances to comments.

STRENGTH & CONDITIONING RECOVERY

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

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