Wednesday 070214

BOD POD is today. There are plenty of open spots for $70.00, so show up and get your body composition done! Remember the test takes 6-7 minutes.  Do not eat or exercise 2 hours prior to test but water is okay.  Tight fitting clothing is important.  Women can wear any type of swimsuit or a sports bra and compression shorts.  Men can wear compression shorts or their briefs.  

BOD Pod will be back in 3 months to do it again.

Dynamic Warm-Up-Mobility
Prepare for… 

WOD:”Charlie Brown
3 Rounds for time of:
15 Overhead Squats
30 Abmat Sit-ups
45 KB Swings

L-1 135/93 24/16kg
L-2 115/73 16/12kg
L-3 95/55    12/8kg

*Cash Out 3 “RNFT” 10 GHD Situps + 3 KB TGU ea side

**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 7-10 min then:
5  Sets of:
Snatch grip DL + Snatch pull (after you pop  the hips let go of the bar) + Full snatch 

Gymnastics- 12 Min EMON
Odd: 30 Double Unders + 5 C2Bar pull-ups
Even: 5 Deficit HSPU + 2 Muscle ups
Then
15-12-9
Thrusters 135/95
Burpee box overs 30/24
*Row for 4 minutes at 65-75% – 10 Minutes of Mobility

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible in 15:00
10 Thrusters #75/55
10 Pull Ups

SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3-5 hours later or before

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

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