Choose ONE of the following sports:
Swim : Repeat 4:00 on, 3:00 off until form/pace deteriorates
Bike : Repeat 4:00 on, 3:00 off, use a long hill if you've got one, until form/pace deteriorates
Run : Repeat 4:00 on, 3:00 off, use a long hill if you've got one, until form/pace deteriorates
Row :Repeat 4:00 on, 3:00 off until form/pace deteriorates

Post sport, times, and total number of intervals to comments.

Keep track of your convict conditioning workouts! Lights out and serve your time with : One arm pushup, one arm pullup, one arm hspu, pistol squat, bridge, straight leg raises. All movements strict as possible!
http://www.dragondoor.com/b41/

4 rounds for time of:

• 50 squats
• 40 back extensions
• 30 push-ups

Power Cleans

80-95% 1RM ( Build to heavy double)

6x2

7 rounds for time
10 jumping pull ups
10 push ups
10 jumping squats (hips past knees)
10 ab mat sit ups

5 rounds for time:

• 5 handstand push-ups
• 10 one-legged squats, alternating
• 15 pull-ups
• 155-lb. deadlift, 12 reps
• 155-lb. hang power clean, 9 reps
• 155-lb. push jerk, 6 reps

Choose one of the following:
Swim: 10 x 100 m/y on 2 min
Bike: 4 x 4 min TT w/ 4 min spin/rest
Run: 4-5 x 800m w/ 2:30 rest

DE (Dynamic effort) Ring Dips or Bar Dips 2-5 on :45 for 7- 10 sets

3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following:
Swim: 5 x 200 m/y on time from previous week
Bike: 6 x 2M w/ 2 min spin/rest between
Run: 3-4 x 800m w/ 3 min rest

Choose one of the following:
Swim: 15 x 50 m/y on 1 min
Bike: 8 x 1/2M / 800m on 2 min
Run: 10 x 200m w/ 2 min rest