Thursday, 28 March 2013

Please note: Box closed on Fri/29 March due to PH. Friday’s 6pm session moved to Thu/28 March.

 

STRENGTH:

Push Jerk 1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

Tribute to 13.4

7min AMRAP

5 Wall balls 9/7kg

10 Toes to Bar

Mention rounds in comment section.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 500m @ 90% 500m TT pace, recover 4:00min, until form/pace deteriorates (:10-:20sec)

Bike (THU): Repeat 5k, spin/recover 5:00, until form/pace deteriotates (:30-:45sec)

Run (THU): Repeat 1M, recover 4:00, until form/pace deterioriates (:10-:15sec)

Row (THU): Repeat 2k, recover 4:00, until form/pace deterioriates (:10-:15sec)

Ruck (THU): Repeat 2k, recover 4:00, until form/pace deteriotates (:30-:45sec), 60# Ruck/Boots/Utes

Post sport, distances, and number of intervals to comments.

Multi-Sport (3S)

Thursday is a 3S REST day

Choose ONE of the following sports:

Swim (FRI): Repeat 500m @ 90% 500m TT pace, recover 4:00min, until form/pace deteriorates (:10-:20sec)

Bike (SAT or T/TT): Repeat 5k, spin/recover 5:00, until form/pace deteriotates (:30-:45sec)

Run (SUN or T/TT): Repeat 1M, recover 4:00, until form/pace deterioriates (:10-:15sec)

Post sport, distances, and number of intervals to comments.