Tuesday 140107

Josh V Thruster Ladder LCF NYE 2nd Annual ThrowDown 2013

Josh V Thruster Ladder LCF NYE 2nd Annual ThrowDown 2013

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”– Dan Gable

WatchYour Chance, Your Choice, Your Open. Registration for the Open begins this month 15 January! Get ready!

EatConstantly Varied Kitchen: Pastel de Papa.  Paleo-Nick http://paleonick.com/

Dynamic Warm-Up-Mobility
Prepare for…

WOD “Gezer ”
6 Rounds for time of:
Partner 1- Row 150m Sprint
Partner 2- 5 KB Swings- 5 KB Goblet Squats 24/16 16/12kg
* Repeat until P1 completes 150m Sprint Row -switch
5 min rest then
8 Minute AMRAP of:
5 KB SDLHP 24/16 16/12kg
10 Pushups
3 Burpee Box jump and Over 20/12 12/ #45 Bumper Plate* Emphasis on speed

*Team cool down: Coaches choice 5-7 min

15 mins to find todays Heavy Power Snatch
“Gezer” 32/24kg KB 24/20 Box
5min rest Then:
5 Paralette HSPU
5 Muscle ups

CF Endurance: Swim Workout Courtesy NCLabs

  • 200 warm-up 
  • 4 minutes kick no fins (20sec easy/10sec fast, repeat)
  • 6×75 free (25 mod/25 fast/25 easy) with 20 sec rest between efforts
  • 200 dolphin kick with fins
  • 3×150 free with fins – 30 sec rest 
  • 6×25 underwater swimming with fins with full recovery between efforts (take as few breaths as possible per length of pool)
  • 1×300 (25 non-free/25 free, repeat)
  • 100 warm down

2 thoughts on “Tuesday 140107

  1. Looking on info on the “Competitors” workout. Is this a seperate WOD…meaning do the WOD of the day and then complete the “Competitor” WOD or is this a seperate WOD and complete either or? Thanks.

  2. Yes Tim its an addition to the todays WOD. For today preferable come in early before your class do you the 15min Snatch strength piece first then join the class for the WOD “Gezer”, then the 5min amrap. If not recover Gezer do the strength piece then 5min amrap. Thanks for your question

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