Monday, 29 December 2014

PLEASE NOTE:  CLOSED 24, 25, 31 DECEMBER and 1 JANUARY

9:30 AM ONLY: 26, 27 DEC

6AM, 6:30PM: 29 DEC

6:30 PM: 30 DEC

 

Strength:

OHS 3-3-3-3-3

 

Strength & Conditioning WOD:

14.4

60 cal Row

50 T2B

40 Wallballs 9/7kg

30 Power Clean 135/95#

20 Muscle Ups

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): Repeat 200m, recover 3:00 until form/pace deteriorates
Bike (TUE): Repeat 1M, recover 3:00 until form/pace deteriorates
Run (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates
Row (TUE): Repeat 1k, recover 3:00 until form/pace deteriorates
Ruck (TUE): Repeat 1M, recover 3:00 until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat 200m, recover 3:00 until form/pace deteriorates
Bike (TUE): Repeat 1M, recover 3:00 until form/pace deteriorates
Run (MON): Repeat 800m, recover 3:00 until form/pace deteriorates