Tuesday, 8 October 2013

STRENGTH:
Box Squat 50% x2x12

CFE STRENGTH & CONDITIONING WOD:
TABATA: Medicine Ball Clean (facing the wall) 9/7kg
Handstand Push Ups
Log score 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 7:00 on, 3:00 off until form/pace deteriorates
Bike (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Run (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Row (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Ruck (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates, 55# Ruck/Boots/Utes
Post sport, times, and number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (OFF): OFF
Bike (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Run (WED): Repeat 7:00 on, 3:00 off until form/pace deteriorates
Post sport, time, and number of intervals to comments.