During October will be testing for skill levels 1-2. Here are SAMPLE sheets from CF Seattle.
October's Dates to Remember:
(B/T)-banner and tent, members racing (R), gym closed (C)
3rd-Woodbridge 5k (B/T)
3rd & 4th- Free ECC Endurance and Running Clinic: 10am-1pm
10th-Hartford Marathon, 1/2 Marathon, and 5K races (B/T/R/C)
25th-Bimbler's Bluff 50K (B/T)
27th-Shoreline Sharks Monthly Meeting @ ECC
All racing information can be found at: www.hitekracing.com
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
First posted 26 February 2007
95 pound Overhead squat, 21 reps
95 pound Overhead squat, 15 reps
95 pound Overhead squat, 9 reps
ECC-Endurance: 10x Hill Repeats 5x recovery
+/- 3 hours main WOD
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)