Saturday, 4 January 2013

Welcome back!

GYMNASTICS SKILLS: 8-9AM
For Quality:-
20 strict Pull ups
3 x ME Front Support Hold on rings
10 Hollow Rocks
20 strict Pull ups (underhand grip)
15 Push Ups
10 Hollow Rocks

TEAM WOD: 9:30-10:30AM
In teams of 4:-
Buy-in: Inchworm relay

For 25 minutes:
MAX Front Rack Hold 135/95#
AMRAP: Double Unders
KBS 2/1.5pd
Wall balls 9/7kg

ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): Repeat :30s on, :30s off until form/pace deteriorates
Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates
Run (THU): Repeat :30s on, :30s off until form/pace deteriorates
Row (THU): Repeat :30s on, :30s off until form/pace deteriorates
Ruck (THU): Repeat :30s on, :30s 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 (OFF): OFF
Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates
Run (SAT or T): Repeat :30s on, :30s off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.