Friday, 27 July 2012

Please note: Monday/30 July evening session moved to 1800 to accommodate Fundamentals!

STRENGTH:

OHS 1-1-1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

3 Muscle-ups

15 Wall-balls 9 / 5 kg

21 Toes-to-bar

Post time to comments

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 3 x 300m TT, work:rest 1:1

Bike (THU): 5 x 2M, spin/rest 2:00, hold splits within 3-5 seconds

Run (THU): 5 x 800m, rest 2:00, hold splits within 3-5 seconds

C2 Row (THU): 5 x 1000m, rest 2:00, hold splits within 3-5 seconds

Ruck (THU): 5 x 800m with 45# ruck or vest with 2:00 rest; fastest possible pace

Post sport and distances/times to comments.

Multi-Sport (3S)

Note: This week there will be no 3S interval on Friday (see the schedule below). 3S athletes will be doing a swim interval on Saturday and either a Bike/Run  interval or a Bike/Run “brick” on Sunday.

Choose ONE of the following sports:

Swim (SAT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (Interval on SUN OR Bike/Run “Brick”): 5 x 5:00 TT, spin/rest 2:00

Run (Interval on SUN immediately following Bike Int OR Bike/Run “Brick”): 3 x 800m, rest 2:00, hold splits within 3-5 seconds