Monday 140310

TLC Rock Tape from James

TLC Rock Tape from James every Friday for the Open WOD’s

Pardon our “Dust” in the new place while we get things tightened up, as you can see it will be a premier Box in Davis county.. 

 

Dynamic Warm-Up-Mobility
Prepare for…

Strength:
3×10 Front Squat @ 60-65-70% of 1 RM smooth temp no more than a 1 sec pause at top
3×5 Strict Press
* Teams of 2-3 

WOD:
4 Rounds of a 3min Amrap:
4 Burpees to a 45# bumper
6 Hollow rocks
8 Thrusters 45/33
1minute rest between Amraps. Rest recovery repeat
Score is total rds + reps 

*Team cool down: Coaches choice 5-7 min

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

Rest recover 8min then:

3 Rds of:
10 Power Clean 185/113 or 70% 1rm
11 HSPU “UB” is goal
Rest 1 minutes

3 Rds of:
7 Box jumps 30/26
5  Snatch @ 70% 1rm
1 minute Row sprint 300m  or more
Rest 1 minute 

Watt Bike or Row for 6-9 minutes at 65-75%

CF Endurance:
Row 8x250m rest 2:1

Then

5-3-2 Squat @ 80:90% 1 RM

Then
3 rds of
8x Cleans 175/123
50m Sprint jog back  (1st mail box)
1 minute rest repeat

 

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