Tuesday 140218

 

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, Ambition inspired, and success achieved”. – Helen Keller

9 Days left get signed up at http://games.crossfit.com/ under Letrono CrossFit as an affiliate & then join our team as well.

Dynamic Warm-Up-Mobility
Prepare for…

WOD :
Skill: Row 150m on 1, 5, 10 din (Goal is to keep stroke rate 18-24)
Then:
30min Amrap: Complete as many rounds and reps as possible before 30 min is up.
P1- Row 500m 2nd rd Run 400m * Keep alternating each Rd
P2-5x reps each continuous until P1 is done with Row or Run of:
KB Swings 24/16 16/12kg
Goblet Squats into Bootstrapper
** When 1 full Round is complete (meaning P1 and P2 have completed both)
Cash in is to perform 10 MT climbers  then start a new round:

*Team cool down Mobility 5-7 min

Competitors or athletes wanting to improve your Fitness level
Do WOD stay 1:1 on time for every round; Cash in is 10 Burpees Unbroken pace

Rest recover 7-10min then:

3 Rds of:
10 Clean and Jerks  @75% 1RM
10 ft walking lunge with bar in rack position. 6 Burpees up n over bar.
10 ft walking lunge with bar in rack position back to start.
Rest 2 minutes between rounds

Tabata GHD Situp

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

 

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