Monday November 18th:
Single-Sport (SS)
Choose ONE of the following sports:
Swim: Repeat 1200m, Recover 3:00 until form/pace deteriorates
Bike: Repeat 1200m, Recover 3:00 until form/pace deteriorates
Run: Repeat 1200m, Recover 3:00 until form/pace deteriorates
Row: Repeat 1200m, Recover 3:00 until form/pace deteriorates
Ruck: Repeat 1200m, Recover 3:00 until form/pace deteriorates, 55# Ruck/Boots/Utes
Tuesday November 19th:
CFE STRENGTH & CONDITIONING WOD:
7 – Overhead Squats (135/95)
50m – Farmer Carry (70/53)
14 – Overhead Squats (115/85)
50m – Farmer Carry (70/53)
21 – Overhead Squats (95/75)
50m – Farmer Carry (70/53)
Wednesday November 20th:
Choose ONE of the following sports:
Swim: Repeat 50m, Recover :90 until form/pace deteriorates
Bike: Repeat 200m, Recover :90 until form/pace deteriorates
Run: Repeat 100m, Recover :60 until form/pace deteriorates
Row: Repeat 100m, Recover :60 until form/pace deteriorates
Ruck: Repeat 200m, Recover :60 until form/pace deteriorates, 55# Ruck/Boots/Utes
Thursday November 21st:
3S Rest Day for S&C WOD
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Front Squat (155/115)
Rope Climb
Friday November 22nd:
Choose ONE of the following sports:
Swim: 1200m @ 85% 1200m TT pace
Bike: 25M @ 85% 20M TT pace
Run: 9M @ 85% 6M TT pace
Row: 5k @ 85% 5k TT pace
Ruck: 15M @ 85% 12M TT pace, 55# Ruck/Boots/Utes
