Monday, September 30, 2013

STRENGTH:
*** PLEASE NOTE ALL Wed/2 Oct SESSIONS WILL TAKE PLACE AT THE TOA PAYOH STADIUM, 297 Lor 6 Toa Payoh, 319389*** (bring your jump rope along)
Back Squat 1-1-1

CFE STRENGTH & CONDITIONING WOD:
Complete 5 rounds of:
50Ft Overhead Walking Lunge 45/25#
21 Burpees
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 (TUE): Repeat 750m, recover 3:1 until form/pace deteriorates
Bike (TUE): Repeat 1M, recover 3:1 until form/pace deteriorates
Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates
Row (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates
Ruck (TUE): Repeat 1M, recover 3:1 until form/pace deteriorates, 50# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)
Choose ONE of the following sports:
Swim (WED): Repeat 750m, recover 3:1 until form/pace deteriorates
Bike (MON): Repeat 1M, recover 3:1 until form/pace deteriorates
Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates
Post sport, times, and total number of intervals to comments.