W.O.D.: F L-INT Mid Week 8

STRENGTH:

ME: Floor Press

If you have chains, then throw them on the bar as well for accommodating resistance.

Post loads, resistance (if any) and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

Bench Press, 10 reps @ body weight

8 Box Jumps, 24"/20"

100m Bear Crawl Shuttle (25m down/back x 2)

Post time to comments.

ENDURANCE WOD:

"Lactate Shuttle"

 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): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Ruck (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on, load for ruck is athlete's choice

Post sport and distances to comments. Try to maintain consistently difficult efforts across all sets.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (WED): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5 x 800m, rest 3:00, hold splits within 3-5 seconds.

Post sport and distances/times to comments. For the Lactate Shuttle, try to maintain consistently difficult efforts across all sets.

Rebuilding Your Feet with Brian MacKenzie and Kelly Starrett

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