W.O.D.: G S-INT Day 2 Week 6

STRENGTH:

DE: Shoulder Press 10x2 @ 65% 1RM on :60sec

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

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 10:00 Of:

5 - Hang Power Cleans (95/65)

10 - Pull Ups

20 - Double Unders

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): 10-20 x 50m, rest 0:45, hold within 3-5 seconds

Bike (THU): 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT

Run (THU): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Row (THU): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Ruck (THU): 4-8 x 800m, @ 65# Ruck/Boots/Utes, rest 2:00

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 10-20 x 50m on 0:45, hold within 3-5 seconds

Bike (SUN or T/TT): 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT

Run (SAT or T/TT): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Post sport and times to comments.

Team We Mustache (a.k.a. CrossFit Waxahachie) after the Capital 2 Coast Relay

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Related Content:

• CrossFit Waxahachie
• Capital 2 Coast Relay

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