Friday 140425

“The pain you feel today is the strength you feel tomorrow. For every challenge encountered there is opportunity for growth.” – Unknown

New sweet parking lot,  be sure to fill it up before parking in the street.


No 7:30a class today!

YOGA will be cancelled for this upcoming Saturday. 

Dynamic Warm-Up-Mobility
Prepare for…

Skill – 10 Min EMON  *Partner up
Odd: 1x TGU ea side 24/16 16/12 12/8kg or empty hand

Even: 1x 15ft Rope climb * Scale as needed

WOD:
In front of a clock set for 12 minutes:
1 Minute of Box jumps 30/24 24/20 20/12-inch
1 Minute of Sumo deadlift high-pulls 115/73 95/55 75/45-lb.
2 Minutes of Box jumps 30/24 24/20 20/12-inch
Minute of Sumo deadlift high-pulls 115/73 95/55 75/45-lb.
3 Minutes of Box jumps 30/24 24/20 20/12-inch
Minute of Sumo deadlift high-pulls 115/73 95/55 75/45-lb.
Score is how many reps completed each minute

**Team Cool down Coaches choice Static or PNF Mobility Stretching 5-10mim

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

Rest recover 7 min then:
With a running clock the whole time
At 0:00

3 Rounds for time 0f:
8 Front Squats @70% 1 RM
12 Burpees over bar
3 Muscle up

At 11:00 minutes

Every 2 Min on the 2 Min until FAILURE
Row 250m
8 Pwr snatches 115/75

Cool down Row 4mins and PNF Mobility-Roll out 7-10min

CF Endurance: Strength and Conditioning
Jerk 12×1 @ 75% 1 RM

5 Rounds
5 OHS 135/95
10 Box jumps 24/20
15 Situps

Perform 20-45min of Running skill/drills

 

 

 

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