WOD
Speed/Technique Work:
Take 65-75% of your 1rm Deadlift and perform 3 reps on the minute for 10 minutes.
MetCon:
3 Rounds for time
20 KB Snatches (10 each arm) or KB high pulls
3 fast burpees
10 Goblet Squats (16/20)
3 fast burpees
15 Toes to Bar (modifier 20 Situps)
3 fast burpees
ENDURANCE TRAINING
30:20×12
3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento
3+ Hours After CFE Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 30:20 x 12 rounds, 30 seconds on 20 seconds off, all out efforts!
Swim/Nadar: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run/Correr: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Row 30:20×12
Speed/Technique Work:
Take 65-75% of your 1rm Deadlift and perform 3 reps on the minute for 10 minutes.
MetCon:
3 Rounds for time
20 KB Snatches (10 each arm) or KB high pulls
3 fast burpees
10 Goblet Squats (16/20)
3 fast burpees
15 Toes to Bar (modifier 20 Situps)
3 fast burpees
ENDURANCE TRAINING
30:20×12
3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento
3+ Hours After CFE Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 30:20 x 12 rounds, 30 seconds on 20 seconds off, all out efforts!
Swim/Nadar: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run/Correr: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Row 30:20×12
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