Tuesday 140610

Russ

Russ

 In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing. ~ Theodore Roosevelt

Happy Birthday this week to: Jose C, Cole T, Justin L, Vina C, Marina L and Caden H. 

 

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Push Press
5, 5 ,5, 3,  1 
Team up in 2-3′s *Start  @ 70% of 1 RM
Remember to log your start & % progress.

WOD :3 Rounds for time of:
100x Walking lunges

25x Weighted Situps *Slam ball 20/15 
5x L-Sit Pull ups
200M Run

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

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

Rest recover 7 min then:

Skill: 3 “RNFT” of:
5-7 Strict HSPU
60: Sec HS Hold nose to wall
50 Double Unders

3 Rounds for time of :
300M row sprint
10 Box jumps 24/20
5 Bar Muscle ups 
Row for 4 minutes at 65-75% – 10 Minutes of Mobility

CF Endurance:
ME: Box squat wide stance 5×1 Find today’s 1 rm 

Then

4 Rounds of:
25 KB Swings 24/16kg 
25 Box jumps 24/20 

SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3+ Hours Before or After CFE Strength & Conditioning WOD

Swim (TUE): Repeat 750m, recover 3:1 until form/pace deteriorates

 

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