Friday 131018

 

6pm Class BB Complex

6pm Class BB Complex

“In the end, it’s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don’t win, how can you lose?” -Jesse Owens

Dynamic Warm-Up-Mobility
Prepare for…

Strength:
5×3 Power Clean (5# (2.5 on ea side) Heavier than the last time you did this.)

Stict Chinups 3x Max reps 1 min rest between (scale to where you can perform at least 10 every round, bands only) 

WOD:“Coe”
10 RFT of:

6 Thrusters 95/63
10 Ring Pushups Parallete, 2 Dumb Bells-Bumper plates

Cashout:
2×5  Muscle Ups- Bar or MU Progression
2×40 Double Unders

Team cool down, light row 1k, bike, run, PNF or static stretch 5-7 min 

CF Endurance:
Family & Friends Day- Baseball Field WOD
Home plate 10 Burpees
Ape Walk to 1st Base
20x Tuck Jumps at 1st Base
Bear Crawl to 2nd Base
30x Body Thrusters at 2nd Base
Spider crawl to 3rd Base
40x Mountain Climbers at 3rd Base
Sprint Home
*Repeat subtracting 5each time until you reach zero at Home (Ends up being 3Rds)
After the 3Rds Sprint the bases 3x as if you hit a infield Home run, rest 30 sec between sprints.

 

 

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