Friday 140516

Suck It Up Buttercup!

Memorial Day Murph Monday the 26th. 2 session at 0700 & 0830..     You can register for a sweet t-shirt and your $ goes to a great cause. You don’t have to donate to do the WOD but you will appreciate the WOD more wearing your shirt and knowing that you gave a few bucks to a prestigious organization founded by the Murphy family.For more information or to register click here  http://themurphchallenge.com/ 

Progenex Peanut Butter Smash -  We DO have some of the much talked about Peanut Butter Smash recovery. Supplies are limited so get it while it is around!

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Deadlifts  *Partner up 2-3
5 reps @ 75%
3 reps @ 85-90%
3 reps @ 85-90%
1 rep   @ 90-95%
3 reps @ 85-90%
5 reps @ 75%

WOD: 14 Min EMON of:
Odd: 3x Deadlift @ 80% 1RM
Even: 3x Ring or Bar dips +1x Sprint across green

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

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

Rest recover 7 min then:

Bench press (1 sec pause on chest, stay tight!)
5 reps @ 80%
3 reps @ 85%
2 reps @ 90-95%
4 reps @ 85%
1 rep @ 95-100%
5 reps @ 75%

 Then

3 Rounds NFT-Quality
10-12 Butterfly pullups
45-60 sec L sit
8-10 Strict T2Bar

 Row for 4 minutes at 65-75% – 7 Minutes of Mobility

CFE STRENGTH & CONDITIONING WOD:
DE Barbell Row 10×3 @65% 1 RM on 60s

Then 

For Time
12 – Handstand Push Ups
6 – L-Pull Up
9 – Handstand Push Ups
9 – L-Pull Ups
6 – Handstand Push Ups
12 – L-Pull Ups

Then

SKILLS & DRILLS

Perform 20-45min of skill/drills of:
Biking
Swimming
Running

 

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