Friday, 8 February 2013

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

Gong Xi Fa Cai!

 

STRENGTH:

Shoulder Press

1-1-1-1-1

 

CFE STRENGTH & CONDITIONING WOD:

Team WOD (20 min)

500m Row

 

AMRAP

Box jumps 24 inch

Wall balls 9/5kg

Burpees to x2 45# plates

KBS 2/1.5 pood

 

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 (THU): 15-25 x 50m on 0:45, hold each effort within 2-3 seconds

Bike (THU): 4-8 x 1k TT, spin 2M between

Run (THU): 4-8 x 200m, 1:00 recovery, hold each effort within 2-3 seconds

Row (THU): 4-8 x 200m, 1:00 recovery, hold each effort within 2-3 seconds

Ruck (THU): 6-8 x 4:00 @ 65#/Boots/Utes, recover 1:00 (If you have a hill, use it.)

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 15-25 x 50m on 0:45, hold each effort within 2-3 seconds

Bike (SAT or T/TT): 4-8 x 1k TT, spin 2M between

Run (SUN or T/TT): 4-8 x 200m, 1:00 recovery, hold each effort within 2-3 seconds

Post sport and times to comments.