Wednesday 140129

Jamie M

 “You don’t realize how important it is to move until you can’t…” – Kevin Ogar

Dynamic Warm-Up-Mobility
Prepare for…

Strength- 10 Min EMOM 1x Clean and Jerk @ 70% 1RM 

WOD : “Down n Dirty 
400m Run  Start with:

21-15-9
DeadLift  225/125  205/103   185/83
60-40-20
Double Unders
400m Run End with:

*Team cool down:  5-7 min

Competitors or athletes wanting to improve your Fitness level
Do Strength 2x C n J and WOD: DL# 255/155  DU 90-60-30

Rest recover 5min then: Courtesy Invictus
Back Squat

Set 1 – 6 reps @ 70%
Set 2 – 4 reps @ 80%
Set 3 – 2 reps @ 90%
Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

Watt Bike or Row for 8-12 minutes 

CF Endurance:
Bike 8x1000m Sprints 3:1 rest.

5,3,2  Mil Press @85% 1 RM

Then

10 min AMRAP
5 x KB Snatch ea Arm 24/16kg
25/50 x Double Unders/ Singles 

2 thoughts on “Wednesday 140129

  1. Love and miss the old pull-up rig from the original box!!…any chance of getting those bad boys back?? p.s. I was told to post this in the comments so it would be remembered :)

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