Tuesday 140708

12 July 2014

  11 August 2014

Miles of Hope benefits U.S. military veterans and their families, with priority given to Iraq and Afghanistan War combat veterans transitioning back to civilian life. Miles of Hope Inc. focuses on supporting counseling and other rehabilitative services, access to post-traumatic stress disorder (PTSD) therapies, mental health resources and education about PTSD, and suicide prevention education and counseling. 

To see more about Miles of Hope and to learn more about Miles http://www.milesofhopeinc.com/miles–story.html

Miles of Hope 5K

Presented by Peak Performance

Race will begin at Rainbow Gardens and end in the parking lot of Peak Performance. Race starts at 7:00 PM. Prizes and drawings will be given out directly after race.

$25 entry ($30 on race day) includes a free T-shirt and goodie bag, which will be available for pickup at Peak Performance two days prior to race day.  Race will begin at 7:00 PM on August 11, 2014.  Please arrive prior 6:30 PM for check-in.

There will be entry forms & a flyer at the Box as well.

You can also register on line at http://www.active.com/ogden-ut/running/distance-running-races/miles-of-hope-5k-2014

 YOGA is CANCELLED this week. Sorry for the inconvenience. See you next Thursday for Yoga at 7pm.

Dynamic Warm-Up-Mobility
Prepare for…

WOD: AMRAP 18 Min
3 Hang Power Cleans  RX L-1 #155/103 L-2 #135/83 L-3 #115/63
6 Strict Ring or Bar Dips * Scale bands as needed for full ROM
9 Box Jumps  RX L-1 ’30/24  L-2 ’24/20  L-3 ’20/12
27 Double Unders * 50 Singles

*Cash Out: 400 Flutter kicks with a  friends single leg count
**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:
4-7  ”UB” Muscle ups

4-7 Strict Pullups add weight each set
8-10 Alternating pistols w/KB 

Then

For time 
1600M all out Row @ 1:55 or less for 500M
Rest 3 Minutes
Then
200M Burpee broad jumps
Rest 3Minutes
Then
1 Mile run for time * Under 8 minutes 
200 walking lunges penalty for over 8 minutes :-) 

Bike for 5 minutes at 65-75% – 10 Minutes of Mobility

CFE STRENGTH & CONDITIONING WOD::
ME: Good Mornings 

Then

3 Rounds
Row 500M
21 Hang Power Snatch 85/63 

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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