25.6.12

26 Jun 12: STR + CFE

STRENGTH WOD:
DE: Bench Press 8 sets of 3 reps @ 50% of 1RM + accommodating resistance on 1:00
Post loads and resistance to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD.




ENDURANCE WOD:

Choose ONE of the following sports:
Swim (TUE): 2 x (100m/y + 200m/y + 300m/y)
Bike (TUE): 2 x (1/2M + 1M + 2M)
Run (TUE): 2 x (600m + 800m + 1000m)
C2 Row (TUE): 2 x (750m + 1000m + 1200m)
*Ruck (TUE): In Boots/Utes 2 x (Sprint 800m no ruck, rest 3:00, ruck 1M with 45# ruck/vest), rest 5:00 between sets

Swim/Bike/Run/Row: Work:Rest of 1:1. Rest exactly as long as it takes to perform each distance.
For example, run 600m in 2:15, rest 2:15, run 800m in 3:05, rest 3:05, run 1000m in 4:30, rest 4:30, then start set two.
*Ruck: Rest 5:00 after performing 1M ruck and then begin set 2.

Post sport and times to comments. Goal is to hold consistent splits across both sets.

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