W.O.D.: G S-INT Day 2 Week 4

STRENGTH:

DE: Box Squat 10x2 on :60 @60% 1RM

Post load to comments. Recover 5:00- 10:00 then perform CFE S&C Wod

CFE STRENGTH & CONDITIONING WOD:

2 Rounds for time:

500m Row

15 - Deadlifts (225/185)(Unbroken)

15 - Strict Pull Ups

Rest 2 Mins

Post time to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 15 - 25 x 50 m on 1:00, hold within 3-5 seconds

Bike (THU): 4 - 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds

Run (THU): 3 - 6 x 400m, rest 2:00, hold within 3-5 seconds

Row (THU): 3 - 6 x 400m, rest 2:00, hold within 3-5 seconds

Ruck (THU): 4 - 8 x 800m, 65# Ruck/Boots/Utes, 90 seconds rest, hold within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 15 - 25 x 50 m on 1:00, hold within 3-5 seconds

Bike (SAT or Tempo): 4 - 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds

Run (SUN or TT): 3 - 6 x 400m, rest 2:00, hold within 3-5 seconds

Post sport and times to comments.

Joshua Morrell at the Pumpkinman Triathlon

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

• Pumpkinman Triathlon

Comments (24)