Monday 140203

Rachael

If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you.- Les Brown

The New Year New You!! Supplemental workout for the week is: Row 2000 meters AS FAST AS POSSIBLE. 

Dynamic Warm-Up-Mobility
Prepare for…

Strength- 5×3 HB Back Squat  Find todays heaviest 3 reps 
Rest 1:30-2 min between sets

WOD : “66 
6 Min Amrap of:

4 Burpee Bx Jumps 24/20
4 Push Press 115/73 95/63 75/45
4 Squat Cleans

Rest 2 minutes

6 Min Amrap of:
5 Pull ups
10 Push Ups
10 V-Ups

*Team cool down:  5-7 min

Competitors or athletes wanting to improve your Fitness level
Do Strength and WOD @ 135/83

Rest recover 5min then: *
3 Rds of:
3 Snatch @85% 1RM
5 Deficit HSPU
1 minute Row sprint 300m  or more
Rest 60 seconds
Rest 2 minutes
3 Rds of:
3 Snatch @85% 1RM
5 Muscle Ups
1 minute Row sprint 300m  or more
Rest 60 seconds

Watt Bike or Row for 8-12 minutes at 65-75% 

CF Endurance:
Bike- Tabata.

5,3,2  OH Squat @65-75-85% 1 RM

Then

10 min AMRAP
10 KB Swings into GB Squat 24/16kg
50 m Farmers Carry 

Leave a Reply