Monday, 4 February 2013

We’ll be closed to celebrate Chinese New Year from 9 – 11 February.

Gong Xi Fa Cai!

 

STRENGTH:

Jerk 1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

Three Rounds For Time Of:

Run 400m

12 – Pull Ups

25 KB Swings (2/1.5)

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): 4-8 x 200m on 2:45, scale in :15 increments as needed, hold each effort within 3-5 seconds

Bike (TUE): 3-5 x 5k, spin 1M or recover 5:00 between, hold each effort within 5-10 seconds

Run (TUE): 4-8 x 400m, recover 1:00, hold each effort within 2-3 seconds

Row (TUE): 4-8 x 500m, recover 1:00, hold each effort within 2-3 seconds

Ruck (TUE): 3-5 x 1200m @ 65#/Boots/Utes, recover 1:30, hold each effort within 5-10 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 4-8 x 200m on 2:45, scale in :15 increments as needed, hold each effort within 3-5 seconds

Bike (WED): 3-5 x 5k, spin 1M or recover 5:00 between, hold each effort within 5-10 seconds

Run (TUE): 4-8 x 400m, recover 1:00, hold each effort within 2-3 seconds

Post sport and times to comments.