Tuesday, March 1, 2011

Switching It Up!

Congrats to all the CIRC competitors! Great PR's this weekend!

3+ Hours Before/After CF or CFE Strength & Conditioning WOD

Select the type of workout that best suits your current programming

Row, Run, Swim or Bike

4 Rounds: RPE @ 100%

10 Burpees

10 KBS (1.5/1pood)

10 Push Ups

250m Row

Rest exactly 2 minutes between rounds.

For those that are running, 250m is about a minute so sprint for 1 minute. Same with swim or bike.
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6 comments:

  1. Holly's JourneyMarch 1, 2011 at 2:43 PM

    Saturday was so much fun!! I can't make it tonight, but will get this one in.

    ReplyDelete
  2. Billy ShandMarch 1, 2011 at 4:53 PM

    NICE. This looks like a fun CFCE WOD!

    ReplyDelete
  3. John AndersonMarch 3, 2011 at 10:25 AM

    Just did this at Construct 9AM with TomW, good race.

    15:23 @ 1.5pood and we subbed pullups for pushups.

    ReplyDelete
  4. John AndersonMarch 3, 2011 at 10:26 AM

    Oh yeah, burpees were from the ground to jumping and touching the pullup bar. Made it interesting.

    ReplyDelete
  5. thomas wubbenMarch 3, 2011 at 10:41 AM

    hard as shit.

    ReplyDelete
  6. GinaMarch 3, 2011 at 6:50 PM

    2:25
    2:27
    2:33
    2:31

    Push ups slowed me down the most

    ReplyDelete

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