Monday 140421

 

Charla

Sharla

 “You have to do something in your life that is honorable and not cowardly if you are to live in peace with yourself.”- Larry Brown

Dynamic Warm-Up-Mobility
Prepare for…

Skill-Strength:- Double Unders- Dumbbell Snatch   ( 20mins set up for wod)
Double Unders: 4mins to complete  10-20-30-40-50 *Work progression

Dumbbell Snatch: 5×1 ea arm Find todays Heaviest with mechanics

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WOD: In front of a clock set for 12 minutes of:
1 Minute of Double-unders * Singles attempting DU
1 Minute of Alternating Dumbbell snatches 50/30 45/25 40/20lbs * Split snatch if needed per athlete.
2 Minutes of Double-unders
2 Minutes of Alternating Dumbbell snatches 50/30 45/25 40/20lbs
3 Minutes of Double-unders
3 Minutes of Alternating Dumbbell snatches 50/30 45/25 40/20lbs
Score is how many reps completed each minute

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

Competitors or athletes wanting to improve your Fitness level
Do  Skill-10-20-30-40-50-40-30-20-10 Strength 7×1 and WOD  then: 

Rest recover 7 min then:

“Tosh Sprints”
3 Rounds for time of:
200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

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

CF Endurance:
Bike 25k (Stay at a strong pace)

Then

ME Deadlift in 15 minutes 5×1

Then

10 Min AMRAP of “Cindy”:
5 Pull ups
10 Push Ups
15 Air squats

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