Wednesday 140108

Kari C

Kari C

  “You have to expect things of yourself before you can do them.”– Michael Jordan

Dynamic Warm-Up-Mobility
Prepare for…

Skill:Double Unders 10 minute or less to complete
10-20-30-40-50-40-30-20-10

 

WOD “CF Open 13.3″
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls 20/14 lbs to 10’/9’ target  *14/10 10/8lb
90 Double-unders *200 Singles
30 Muscle-ups * 3-3 pullups-dips per MU

*Team cool down: Coaches choice 5-7 min

Competitors or athletes wanting to improve your Fitness level
Do Skill and WOD rest recover 5 minutes then:
Five sets for times of:

5 Power Cleans 225/145 lbs or 70% of 1RM
10 Chest-2-Bar Pull-Ups
Rest 60 seconds

CF Endurance:
Tabata Bike
Then
OHS 5-3-2 Heavy
WOD:
12 Min AMRAP
5x Strict Pullups

50m Sprint
3 x Pistols 

 

 

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