3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports
Swim, Bike, Run, C2
45 sec on, 45 sec off, 1:30 on. 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3 min on, 3 min off, 1:30 on, 1:30 off, 45 sec on, Done.
CFE Strength & Conditioning WOD
16min AMRAP
8 Chest To Bar Pull ups
8 Dead Lifts 155/105
8 Lateral Burpees, 12" hurdle
Rest 5min
3min Hollow Rock, hold as long as possible
Mobility WOD
We are less than a week away from the first event in the CrossFit Sports series.
Put your skills to the test and try something new.
Post Distances/Speeds To Comments:
Strength & Conditioning first- Did it Rx'ed except for kip Pull-Ups. 7 sets+1 Pull-Up. 93 Hollow Rocks after. First time being abel to come close to doing a circuit correctly. Defenatly getting stronger. Interval swim after...really didn't have it today like I normally do. I think it is getting back to teaching at school. Anyways- 37m,128m,158m,252m,167m,129m,37m. Rest tomorrow will be great.
ReplyDeleteS&C- 5 rnds+ 5 pullups
ReplyDelete1st real workout since returning from Afghanistan
What are hollow rocks?
ReplyDeleteEndurance WOD- swim 50, 100, 125, 225, 150, 100, 50= 800m total
ReplyDeleteHollow rock demo http://tinyurl.com/2ec2z7l
ReplyDeleteWhat do you recommend a beginner with past shoulder injuries (Overuse and limited internal rotation)to do to help progress into a "Skinning the Cat"?
ReplyDeleteCFE Bike - ~9 miles covered with interval set. Felt great!
ReplyDelete