WOD
Strength:
Back Squat - 3,3,3,3,3,3
MetCon:
"Annie"
50-40-30-20-10
Double Unders (Modifier is Lateral jumps)
Situps
ENDURANCE TRAINING
Tabata
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/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 20:10×8
Strength:
Back Squat - 3,3,3,3,3,3
MetCon:
"Annie"
50-40-30-20-10
Double Unders (Modifier is Lateral jumps)
Situps
ENDURANCE TRAINING
Tabata
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/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 20:10×8
