Please note: ALL Wed/20 March sessions conducted at Toa Payoh Stadium, 297 Lorong 6, Toa Payoh, 319389.
STRENGTH:
Hang Snatch 75% x2x10
CFE STRENGTH & CONDITIONING WOD:
For 12 minutes:-
Every even minute: 3 Thrusters 135/95#
Every odd minute: 5 GI Janes
* Penalty – 5 burpees for every missed rep.
Post load and penalty if applicable to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): 8-12 x 100m on 2:30, hold efforts within 3-5 seconds
Bike (TUE): 8-12 x 2k, spin/recover 2:00, hold efforts within 3-5 seconds
Run (TUE): 6-10 x 600m, recover 2:00, hold efforts withing 3-5 seconds
Row (TUE): 6-10 x 750m, recover 2:00, hold efforts within 3-5 seconds
Ruck (TUE): 6-10 x 1k, recover 2:00, hold efforts within 3-5 seconds, 60# ruck/Boots/Utes
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 8-12 x 100m on 2:30, hold efforts within 3-5 seconds
Bike (WED): 8-12 x 2k, spin/recover 2:00, hold efforts within 3-5 seconds
Run (TUE): 6-10 x 600m, recover 2:00, hold efforts withing 3-5 seconds
Post sport and times to comments.
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