30:20x8

Thursday, July 15, 2010

WOD

2-3 hours after completing the WOD

Chose ONE of The Following Sports:

All sports do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!

Swim: 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: 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 30:20x8

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30:20x8

Tuesday, March 15, 2011

WOD

3+ Hours After CFE Strength & Conditioning WOD

Choose ONE sport and do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!

Swim: 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: 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 30:20×8

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