Monday, 16 February 2015

HOURS during CNY.
Wed/18 Feb: 6AM, 9:30AM, 15:30PM
Thu/19 Feb – Sun/22 Feb: CLOSED
Gong Xi Fa Cai!

 

STRENGTH:

Tempo Back Squat x8x4 @ 60% of 1RM (2020)

 

Strength & Conditioning WOD:

13.4  (7 min time cap)

3 Clean and Jerk 135/95#

3 T2B

6 Clean and Jerk

6 T2B

9 Clean and Jerk

9 T2B

12 Clean and Jerk 135/95#

12 T2B

15 Clean and Jerk

15 T2B

18 Clean and Jerk

18T2B

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat :60s on, :30s off until form/pace deteriorates

Bike (THU): Repeat :60s on, :30s off until form/pace deteriorates

Run (THU): Repeat :60s on, :30s off until form/pace deteriorates

Row (THU): Repeat :60s on, :30s off until form/pace deteriorates

Ruck (THU): Repeat :60s on, :30s off until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (THU): Repeat :60s on, :30s off until form/pace deteriorates

Bike (FRI): Repeat :60s on, :30s off until form/pace deteriorates

Run (SAT or TT): Repeat :60s on, :30s off until form/pace deteriorates