Wednesday 140212

Cody Finding the beast with in...

Cody Finding the beast with in…

“Many of us crucify ourselves between two thieves – regret for the past and fear of the future.” -Fulton Oursler

Check out the STRUCTURA weblink on the right and go see Jason or Nancy Prince our own resident  CrossFitter’s.

Dynamic Warm-Up-Mobility
Prepare for…

 

 Skill
5×1 Rope Climb
5×1  L- Sit Hold 
Rest 1:00min at least between sets

WOD : “Tabata Something”  
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals of:
Pull-ups
Push-ups
Sit-ups
Air Squats
There is no rest between exercises.

*Team cool down:  5-7 min

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

Rest recover 8min then: *

18 Min EMOM * Best with a partner
Odd min 1 Rope climb * Work smooth technique
Even min  2 Thruster 135/83 * Add/Scale as needed for stimulus

Tabata Hand Stand Hold

Watt Bike or Row for 8-12 minutes at 65-75% 

CF Endurance:
Row- 4x500m rest 1:1*Goal is to keep same pace & time all sets

5,3,2  Bench Press @85-95% 1 RM

Then

8 min AMRAP
5 Wall Balls 30/20
8 Strict Pullups 

 

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