Monday 170109

KJ

KJ

Dead line to sign up is Tonight by 8:30pm
2017 Nutrition Challenge Information

“Why Resolute When You Can Macrolute?!” 2017 Letrono nutrition challenge is on deck.
Are you ready to dial in your macros? Are you ready to fuel your training to be ready for The Open??
Click the link to the information sheet that was handed out at last nights meeting. Why Resolute When You Can Macrolute

*RETEST Week from 6 weeks ago WOD’s.. Track your fitness.

Dynamic Warm-Up – Mobility
Prepare to for..

 

Strength: Find today’s  1RM MisFit Clean Complex
Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk

WOD:
For Time:
21-15-9
Hang Power Clean 155/105, 135/85, 115/65
Bar Facing Burpee
Chest to Bar Pull-Ups/ Progression

* Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Just Work
3 Rounds For Time:
60/45 Calorie Row
Rest 3:00
Score is total time rowed

Strength:
Deadlift 3-3-3 @80%+ of 1RM

Met-Con
In 10 Minutes:
Bike 4/3k
5 Rope Climbs
Max Rep D-Ball/Stone Cleans 150/100lbs in Remaining time.

 

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