STRENGTH:

ME: Front Squat 1 x 20

This is a maximal effort unbroken set. Athlete may "rest" in the front rack position.

Post loads to comments. Compare to 06.06.2012.

Rest 10:00 then perform CFE S&C WOD.

CFE S&C WOD:

Three rounds of:

Row 500m

8 Power Cleans, heavy

12 Burpees

Rest 2:00 between rounds. Post times to comments.

ENDURANCE WOD:

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 20 x 50m on 1:45, hold splits within 2-3 seconds

Bike (TUE): 8 x 1/4M, spin/rest 2:00, hold splits within 2-3 seconds

Run (TUE): 8 x 300m, rest 2:00, hold splits within 2-3 seconds

C2 Row (TUE): 6 x 500m, rest 2:00, hold splits within 2-3 seconds

Ruck (TUE): 10 x 400m with 20# ruck/vest, rest 2:00, hold splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 25 x 25m on 0:45, hold splits within 2-3 seconds

Bike (WED): 5 x 1/2M TT, spin/rest 3:00

Run (TUE): 6 x 300m, rest 2:00, hold splits within 2-3 seconds

Post sport and times to comments.

Whiteboard Wednesday

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• 06.06.2012

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