Wednesday, 27 March 2013

Please note: Box closed on Fri/29 March due to PH. Friday’s 6pm session moved to Thu/28 March.

 

STRENGTH:

Box squat 55% x2x12

 

CFE STRENGTH & CONDITIONING WOD:

4 x 2min all out effort on C2 Rower.

Post total calories to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 50m on 1:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, spin/recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00 until form/pace deterioriates

Row (TUE): Repeat 500m, recover 1:00 until form/pace deteriorates

Ruck (TUE): Repeat 800m, 60# Ruck/Boots/Utes, recover 1:00 until form/pace deteriorates

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 50m on 1:00 until form/pace deteriorates

Bike (WED): Repeat 1k, spin/recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00 until form/pace

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