Wednesday, 12 February 2014

STRENGTH:
This is it – your FINAL set.
20RM Back Squat (same weight as Monday/10 Feb)
*** Your 1RM Back Squat to be tested on Mon/24 Feb ***

STRENGTH & CONDITIONING WOD:
2,000m Row TT
* compare time to 13 Jan ‘14
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 50m, recover :60s until form/pace deteriorates
Bike (TUE): Repeat 800m, recover :60s until form/pace deteriorates
Run (TUE): Repeat 200m, recover :60s until form/pace deteriorates
Row (TUE): Repeat 250m, recover :60s until form/pace deteriorates
Ruck (TUE): Repeat 500m, recover :60s 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 50m, recover :60s until form/pace deteriorates
Bike (WED): Repeat 800m, recover :60s until form/pace deteriorates
Run (MON): Repeat 200m, recover :60s until form/pace deteriorates
Post sport, times, and total number of intervals to comments.