Wednesday, 9 January 2013

Please note our updated fee structure for 2013!

STRENGTH:

Hang Clean 75%  x2x10

 

CFE STRENGTH & CONDITIONING WOD:

8 OHS 135/95#

30 Wallballs 9/5kg

10 lateral burpees

6 OHS 135/95#

20 Wallballs 9/5kg

10 lateral burpees

4 OHS 135/95#

10 Wallballs 9/5kg

10 lateral 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): 3-5 x 400m on 7:00, hold within 3-5 seconds

Bike (TUE): 2-5 x 5k TT, spin/rest 5:00

Run (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Row (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Ruck (TUE): 2-6 x 2k @ 65#/Boots/Utes, rest 3:00, hold within 3-5 seconds

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3-5 x 400m on 7:00, hold within 3-5 seconds

Bike (WED):2-5 x 5k TT, spin/rest 5:00

Run (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Post sport, times, distances to comments.