Monday, 1 July 2013

*** Mon/1 July’s session at 7pm is cancelled due to Fundamentals***

 

STRENGTH:

Front Squat 3-3-3

 

CFE STRENGTH & CONDITIONING WOD:

TABATA: Medicine Ball Clean 9/7kg & Double Unders

Post score to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 400m, recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 3M, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

Row (TUE): Repeat 800m, recover 4:00, until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:00, until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 400m, recover 3:00, until form/pace deteriorates

Bike (MON): Repeat 3M, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

Post sport, times, and total number of intervals to comments.