Choose ONE of the Following Sports
Swim: 4x6 min, Rest 2 min Between Intervals
Bike: 4x12 min, Rest 2 min Between Intervals
Run: 4x10 min, Rest 2 min Between Intervals
C2: 4x6 min, Rest 2 min Between Intervals
Keep Distances as Consistent as Possible, RPE 17 +
CFE Strength & Conditioning WOD
6 Rounds For Time:
15 Situps w/wall ball 20lbs "touch floor on the up & down"
5 Hang Power Snatch 95/65
5 Jerks, Behind the neck
15 Air Squats
Mobility WOD
Robert Tuller #11, prepping his drop bags for his annual journey through the Wasatch Mountains, Wasatch Front 100mile Endurance Run. Finish #11, yeah, he'll do it.
Post Distances To Comments:
Can anybody tell me how to find the RPE scale again? Thanks in advance.
ReplyDeletehttp://www.topendsports.com/testing/rpe-scale.htm
ReplyDeleteMaybe this?
Kill it Tuller
ReplyDeleteHere is a link to the RPE Scale http://tinyurl.com/3yopcpk
Kill it Tuller
ReplyDeleteLink to RPE scale http://tinyurl.com/3yopcpk
Thank you
ReplyDeleteQuestion about the S&C wod -sit ups. Do you touch the ground with the ball above your head (back on the ground - "down") and between your feet (chest to thighs - "up"). The mention of 'wall ball' is throwing me off and I can't picture the movement. Maybe I'm thinking too much into it.
ReplyDeleteThanks
JenJ
Jen, treat the sit ups as if you were doing a GHD sit up, hands behind the head on the ext, and hands between the legs on the flexion.
ReplyDeleteHey BMack!
ReplyDeletewhen are the UNSCARED shirts gonna get back in stock??
Makes sense, Carl. Thanks.
ReplyDeleteBike intervals on the trainer this AM, my legs were totally trashed from that. Good long series though, this really helped me mentally for a longer bike race I have in a couple weeks. Cross-Fit mainsite workout for strength & conditioning after school. Used 20lb. DB's and wore a 20lb. vest. 22:34 min. Lots of stretching today too. Legs are really tired.
ReplyDelete