W.O.D.: F L-INT Day 1 Week 10

STRENGTH:

ME: Good Mornings

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

CFE STRENGTH & CONDITIONING WOD:

Four Rounds For Time:

15 - KB Swings (1.5/1 pood)

10 - Strict Pull Ups

Post time 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): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

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

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

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

Ruck (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on, load for ruck is 35#'s

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, 2:00 off, 6:00 on, 2:30 off, 7:00 on

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

Run (TUE): 5 x 800m, rest 2:30, 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.

CFE Head Coach Dan Hollingsworth with Dr. Nicholas Romanov and Severin Romanov - Odense, Denmark

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