Monday, 13 October 2014

 

*** PLEASE NOTE ALL Tue/14 OCT SESSIONS WILL TAKE PLACE AT THE TOA PAYOH STADIUM, 297 Lor 6 Toa Payoh, 319389***

 ** BOX CLOSED ON Fri/17 Oct TO PREPARE FOR Project DANA**

 

STRENGTH:

Front Squat 5-3-1-1-1

 

STRENGTH & CONDITIONING WOD: 

Complete 5 rounds of:

5 Deadlift 135/95#

5 T2B

5 Front Squat 135/95#

5 Muscle Ups

5 Push Press 135/95#

Post time to comments.

 

ENDURANCE WOD: (from CF Endurance)

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 750m, recover 3:1 until form/pace deteriorates

Bike (TUE): Repeat 1M, recover 3:1 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

Row (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:1 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 750m, recover 3:1 until form/pace deteriorates

Bike (MON): Repeat 1M, recover 3:1 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

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