Wednesday, 15 October 2014

 ** BOX CLOSED ON Fri/17 Oct TO PREPARE FOR Project DANA**

 

Project DANA rehearsal

2 Rds, 90 seconds per station

–       Row (cal)

–       Burpees

–       Front Squat 135/95#

–       KBS 1.5/1pd

–       Pull ups

90 second rest between rounds

 

ENDURANCE WOD: (from CF Endurance)

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.