Monday, 18 November 2013

REMINDER: All Wed/20 Nov sessions at Toa Payoh track. There won’t be a 9:30AM session so please aim for 6AM, 7AM, 6PM or 7PM.

STRENGTH:
Sumo Deadlift 3-3-3

STRENGTH & CONDITIONING WOD:
3 Rounds:-
100 Double Unders
15 OH Walking Lunges 45/25#
10 Toes to Bar
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.