Monday 140714

Little somm ting..Get your Monday going Groove style.

“When we are no longer able to change a situation – we are challenged to change ourselves.”- Victor E Frank

Dynamic Warm-Up-Mobility
Prepare for…

WOD:
6 Minutes to complete.
7-5-3 Front Squat RX L-1 #185/143 L-2 #155/123 L-3 #135/113 115/83 95/63:
12-9-6 C2Bar  * Scale Decentrict jumping or band 9-6-3
4 Minute rest
3 Rds of:
400m Run
5 HSPU
10 Box jump n overs “24/20 20/12 12/ 45Bumper
20 KB Swings Russian 24/16 16/12 12/8Kg

Cash out– 3RNFT of 3 Sott press + 3 TGU’s with a friend

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

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

Rest recover 7 min then:
6 sets of:
1x Clean+Front squat+Jerk  *Find today’s Heaviest

Then 
400m D-ball carry
25 OHS 95/65
200m D-ball carry
25 OHS
100m D-ball carry
25 OHS

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

CFE STRENGTH & CONDITIONING WOD:
DE: Shoulder Press 10 x 2 @ 75% on :45s

For Time
50 Wall Balls (20/14)
50 Pull Ups
35 Wall Balls (20/14)
35 Pull Ups
20 Wall Balls (20/14)
20 Pull Ups

SKILLS & DRILLS

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

3-5 hours later or before

Run (FRI): Repeat 800m, recover 3:1 until form/pace deteriorates

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