Friday, 11 October 2013

STRENGTH:
OHS 3-3-3

STRENGTH & CONDITIONING WOD:
15 min AMRAP: Team WOD (3 per team)
10 Wall balls 9/7kg
AMRAP Single arm KBS 24/18kg
Abmat situps
Post 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 :60sec on, :60sec off, until form/pace deteriorates
Bike (THU): Repeat :60sec on, :60sec off, until form/pace deteriorates
Run (THU): Repeat :60sec on, :60sec off, until form/pace deteriorates
Row (THU): Repeat :60sec on, :60sec off, until form/pace deteriorates
Ruck (THU): Repeat :60sec on, :60sec off, until form/pace deteriorates, 60# Ruck/Boots/Utes
Post sport, times, and number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SAT or T): Repeat :60sec on, :60sec off, until form/pace deteriorates
Bike (FRI): Repeat :60sec on, :60sec off, until form/pace deteriorates
Run (THU): Repeat :60sec on, :60sec off, until form/pace deteriorates
Post sport, times, and number of intervals to comments.