Tuesday 140722

Saturday morning shenanigan…No they are not broke down.

Happy Birthday to the following athletes this week: Cody F (AKA..Charlie Pride), McKenzie N, Trudy D, we hope you all have an amazing week!

Thursday is Pioneer Day so we will be holding a 7a and 9a class only. It will be a Holiday WOD!

Dynamic Warm-Up-Mobility
Prepare for…

Strength -Skill: Complete the following:
Seated Box Jump 2 RM (thighs 1″ above parallel when seated w/ 4-7 attempts) Teams 2-3
Rest 3 minutes
2 x 20 Meter Sprints (65 feet) (rest 20 seconds between efforts)
Rest 30 seconds. Then
2 x 30 Meter Sprints (98’) (rest 30 seconds between efforts)
Rest 30 seconds. Then
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*Take 10 meters to accelerate, you should be full speed by the time you hit your start.

WOD: 20 Minutes to Complete 7 Rounds of: Teams of 2
3 Deadlifts ( 2 bars 1 for DL & Pwr Cleans w/partner)

3 Power Cleans (touch and go)!  *Set back *Good mechanics* Smooth tempo
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible!
*Rest as needed between rounds!
*If you let go of the bar during the round, count a miss for that round stop and rest!
*Post heaviest load completed to comments

*Cash Out- 50 Butt facing windshields wipers with a friends single wiper count
**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

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

Rest recover 7 min then:

Skill: 3 “RNFT” of:
10 C2Bar Butterfly pull-ups
7-10  Strict T2Bar
50 Double Unders 

Then

1 Mile sandbag run 45/25
25 Sandbag burpee’s *do push-up on the sand bag then bring the sandbag overhead at the top
50 KB Swings 32/16kg
25 Burpee’s * normal
50 KB Swings  
Then
100 burpees for time   

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

CFE STRENGTH & CONDITIONING WOD::
ME: Back Squat 

Then

“Tabata Something Else”
Tabata Pull Ups
Tabata Push Ups
Tabata Sit Ups
Tabata Squats

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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