Thursday, 16 October 2014

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

 

OLY lift focus: for QUALITY

Power Clean + Power Jerk – 75% x (1+1) x 10 EMOM

Power Snatch – 75%x1x10 EMOM

 

ENDURANCE WOD: (from CF Endurance)

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

“Tabata”

Swim (THU): 8 x :20 sec on, :10sec off, use pool or open water

Bike (THU): 8 x :20 sec on, :10sec off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x :20 sec on, :10sec off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (THU): 8 x :20 sec on, :10sec off, if on C2 use meters or watts

Ruck (THU): 8 x :20 sec on, :10sec off, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

“Tabata”

Swim (OFF): OFF

Bike (THU): 8 x :20 sec on, :10sec off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SAT or Tempo): 8 x :20 sec on, :10sec off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

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