Tuesday 140128

Scott T

Scott T

What you do speaks so loudly that I cannot hear what you say”.- Ralph Waldo Emerson

New Year, New You Challenge – One more week left of strict paleo, take this week to figure out what nutrition plan you will be staying with for the remainder of the challenge. The supplemental workout for this week is:
21-15-9
Thrusters 65#/45#
3-2-1
Rope Climbs

NO YOGA this week! Yoga will resume on Thursday February 6th at 6p.
NO OLY  Class this Thursday Coach Scott is TDY

Dynamic Warm-Up-Mobility
Prepare for…

WOD :
3 X 20 Yard shuttles *(Teams of 2)

Rest No less than 2:1
Then
3 x 10 x 20 x 30 Reverse/forward sprints to cones

Rest no less than 2:1
Then
10 Min AMRAP
10 KB Swings  32kg/24kg
5 Handstand Push Ups

*Team cool down:  5-7 min

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

Rest recover 5min then: *
3 Min AMRAP of:
3 Snatch 155/103 or 70% 1RM
30 Double Unders
Rest 3 minute
3 Min AMRAP of:
3 Snatch 135/83 or 70% 1RM
30 Double Unders

Watt Bike or Row for 8-12 minutes at 65-75% 





Leave a Reply