Tuesday, 9 July 2013

***PLEASE NOTE: WED/10 JULY SPRINTS at TOA PAYOH STADIUM***

https://maps.google.com.sg/maps?ie=UTF-8&q=toa+payoh+stadium&fb=1&gl=sg&hq=toa+payoh+stadium&hnear=toa+payoh+stadium&cid=0,0,9481608885810216198&ei=pUjWUbaDEILprAfHzIDICg&sqi=2&ved=0CIkBEPwSMAI

 

STRENGTH:

Floor Press x3x5

Pendlay Rows x3x5

 

CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

7 Cleans 135/95#

21 Wall Ball 9/7kg

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): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Bike (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Run (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Row (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Ruck (TUE): Repeat 1:00 on,1:00 off, 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 (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Bike (WED): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Run (MON): Repeat 1:00 on,1:00 off, until form/pace deteriorates

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