Friday, 5 July 2013

***PLEASE NOTE: WED/10 JULY SPRINTS at TOA PAYOH STADIUM***

https://maps.google.com.sg/maps?ie=UTF-8&q=toa+payoh+stadium&fb=1&gl=sg&hq=toa+payoh+stadium&hnear=toa+payoh+stadium&cid=0,0,9481608885810216198&ei=pUjWUbaDEILprAfHzIDICg&sqi=2&ved=0CIkBEPwSMAI

STRENGTH:

Weighted Pull Up 1-1-1

Weighted Dip 1-1-1

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CFE STRENGTH & CONDITIONING WOD:

TABATA Air Squat

• Rest 1 minute

TABATA Sit Up

• Rest 1 minute

TABATA Push Up

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ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): Repeat 75m, recover 2:00, until form/pace deteriorates

Bike (THU): Repeat 1k, recover 2:00, until form/pace deteriorates

Run (THU): Repeat 200m, recover 2:00, until form/pace deteriorates

Row (THU): Repeat 250m, recover 2:00, until form/pace deteriorates

Ruck (THU): Repeat 800m, recover 2:00, until form/pace deteriorates, , 55# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Friday is the 3S rest day

Swim (OFF): OFF

Bike (THU): Repeat 1k, recover 2:00, until form/pace deteriorates

Run (SAT or T): Repeat 200m, recover 2:00, until form/pace deteriorates

Post sport and times to comments.