Monday 111024 WOD

Mobility: Coach's choice

Warm-up

3 rounds of:
10 V-ups
10 supermans
10 Ab-mat sit-ups

WORKOUT

5 rounds of:
6 Chin-ups
4 Barbell Complex (1 Power Clean + 2 lunges)
2 Bar facing burpees

 While working with Combat Focus Shooting Instructor Alessandro Padovani in Brescia, Italy, Rob Pincus of gets his first look at a Caracal F pistol in action. Look for Alessandro, Rob and Tony Blauer and his team next year at a BRIGA Seminar!

ENDURANCE TRAINING

5x INTERVALS
3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After CFE Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries