Tuesday 140513



“Nobody who ever gave his best regretted it.”-George Halas

Dynamic Warm-Up-Mobility
Prepare for…

Strength- Skill: 7 min EMON 
1 Press + 1 Push Press + 1 Push jerk or split jerk @80-% of 1RM Press

WOD: “TramgI” *Bench mark WOD for Troy’s challenge
21-15-9 For time of:
Pull ups
Thrusters 95/63 85/55 75/45
Air squats
Wall Balls 20/14 14
Push Ups

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

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

Rest recover 7 min then: * If short on time shorten distance on runs 

For Time:
1 mile run
5 high box jumps 36”+45#/36”
3 double kettle bell cleans red/green
800m run
6 high box jumps
3 double kettle bell cleans
400m run
7 high box jumps
3 double kb cleans
200m run
8 high box jumps
3 double kb cleans

 Row for 4 minutes at 65-75% – 10 Minutes of Mobility

CF Endurance:
DE: Bench Press 6 x3 @ 65% 1rm on :45s


1000m Row
50 Thrusters 45/33
30 Pull ups

3-5 hours later

25k Bike (Stay at a strong pace)


One thought on “Tuesday 140513

  1. What I love about this place is its not just a place, it’s one of my families. It’s place to count on for encouragement, reassurance, and sometimes a place to take out your frustrations, anger and sadness. It’s a place where people pick you up when you feel like you’ve been spit out, and remind you that your strong and powerful and kind and you can do it……and then you can finish and have a good cry!! Thanks coach E, your words were what I needed. 🙂

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