Wednesday, 13 November 2013

STRENGTH:
Hang Snatch x1x3 60% of 1RM
Hang Snatch x1x3 70%
Hang Snatch x2x3 75%
Hang Snatch x2x2 85%

CONDITIONING:
2,000m Row TT (compare to 17 Sep ’13)
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 :60 on, :30 off until form/pace deteriorates
Bike (TUE): Repeat :60 on, :30 off until form/pace deteriorates
Run (TUE): Repeat :60 on, :30 off until form/pace deteriorates
Row (TUE): Repeat :60 on, :30 off until form/pace deteriorates
Ruck (TUE): Repeat :60 on, :30 off until form/pace deteriorates , 50# 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 :60 on, :30 off until form/pace deteriorates
Bike (MON): Repeat :60 on, :30 off until form/pace deteriorates
Run (TUE): Repeat :60 on, :30 off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.