Tuesday, 21 October 2014

***Reminder: BOX closed on Wed/22 Oct for Deepavali***

 

STRENGTH:

Bench Press x5x5

Pendlay Row x5x5 (1 sec hold at the top)

 

STRENGTH & CONDITIONING WOD:

10 Rounds for time:

15 Wallballs 9/7kg

3 Power Cleans 135/95#

 

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 200m, recover 1:00 until form/pace deteriorates

Bike (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates

Row (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates

Ruck (TUE): Repeat 200m, recover 1:00 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 (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates

Bike (WED): Repeat 200m, recover 1:00 until form/pace deteriorates

Run (MON): Repeat 200m, recover 1:00 until form/pace deteriorates

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