Friday 161007

Jesse

Jesse

1.
Dynamic Warm-Up – Mobility
Prepare to for..

SAME PRINCIPAL APPLY AS TUESDAY

2.
Strength:
Find 1RM Pause Power Position Clean + Jerk
If the Jerk is the limiting factor, continue without it

3.
WOD: 

5k Run x2 *Only do the second 5k if you have the time and the conditioning
*Scale distance accordingly to maintain strong pace and good running mechanics on 3.  Ask your coach for help.

4.
Cool Down + Accessory
( Cool down is a must. Accessory work is your option per athlete and time)
After completing pieces 1-3 and cool down Please choose ONE of the following:
4a. Gymnastics Accessory
Max reps in 1 minute of GHD Sit-ups
4b. Strength Accessory
Max reps in 1 minute of Hip Extensions
5. Accessory Work (Shoulders-week 2)  *see PDF for week on white-board

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

6. See programming on white board.

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