WORKOUT
5 rounds of:
10 grasshoppers (right + left = 1 rep)
20 yds. suicide sprint
15 jumping squats
20 yds. suicide sprints
WORKOUT 2.0
20, 15, 10 reps of:
DB Thrusters 50 lbs/35lbs (Rx) scale it down if you need to.
Burpee Pull ups
Burpee Pull ups
ENDURANCE TRAINING
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:
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: 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: 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 20:10×8
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