Monday, 21 January 2013

* Please note: Due to Fundamentals tonight there is only a 6 pm session.

 

STRENGTH:

Snatch Balance 1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

TABATA wallball 9/5 kg & BURPEES

Post score to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 3-7 x 200m on 2:45 (scale in :15 increments as needed), hold within 3-5 seconds

Bike (TUE): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts

Run (TUE): 3-6 x 1200m, 2:00-3:00 recovery, hold within 3-5 seconds

Row (TUE): 3-6 x 1500m, 2:00-3:00 recovery, hold within 3-5 seconds

Ruck (TUE): 3-7 x 7:00min @ 65#/Boots/Utes, recover 3:00

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3-7 x 200m on 2:45 (scale in :15 increments as needed), hold within 3-5 seconds

Bike (WED): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts

Run (TUE): 3-6 x 1200m, 2:00-3:00 recovery, hold within 3-5 seconds

Post sport and times to comments.

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