Friday 140418

 

Specialist Taylor

Specialist Taylor

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

Asphalt Update – We will not be pouring on Saturday, instead the plan is to pour on Thursday April 24th 

April 19th thru May 3rd Coach Heath will be gone. With this we will need to cancel the 730a class on FRIDAY’s ONLY! April 25th and May 2nd there will not be a 730a class.

Dynamic Warm-Up-Mobility
Prepare for…

StrengthHB Back Squat 3-3-3-3-3 @ 70-75-80-85-90% of 1RM * Use % charts on walls
*Partner up.

Hero WOD “Taylor “
4 Rounds for time of:
400m run
5 Burpee Muscle ups * Burpee Bar muscle Up* 10 Burpee C2B Pullups
If you’ve got a #20lb vest or body armor wear it.

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim
CF Mainsite Comments posted  of WOD: http://www.crossfit.com/mt-archive2/009177.html

Competitors or athletes wanting to improve your Fitness level
Do  Strength and WOD  then: 

Rest recover 7 min then:

16 Min EMON of: Best done with Partner.
Odd: 4x Squat Clean Thrusters 155/103 or %70 1 RM
Even: 30 Double Unders

3 Rounds “NFT” 0f:
4 Atlas Ball up n over shoulder 115/85
6 L-sit pull ups

Bike, Row for 6-8 minutes at 65-75%

CF Endurance: Strength and Conditioning
Run hard 6 x 200m rest 1:1

Then

As Many Rounds as Possible in 15:00
7 – Pull Ups
7 – Dumbbell Snatch L-Arm (70/55)
7 – Dumbbell Snatch R-Arm (70/55)

 

Leave a Reply