Wednesday 140309

 

Larry 14.3

Larry 14.3

 “Never give up! Failure and rejection are only the first step to succeeding.”- Jim Valvano

Dynamic Warm-Up-Mobility
Prepare for…

Strength: 12 Mins to completes 3×1 Ben Bergeon Big Clean Complex @65-70-75%1 RM C n J
High Hang
Mid Hang
Clean
Push Press
High Hang
Mid Hang
Clean
Push Jerk
High Hang
Mid Hang
Clean
Split Jerk

WOD: 14 Min EMON of:
ODD:5 T2Bar + 5 Wall Ball Shots 20/14 14/10 10/8# *(Focus Accuracy- timing- coordination of smooth movement )
EVEN: 3 Pwr Cleans 135/93 115/73 95/55# + 5 Box Jumps 24/20 20/12 12/#45B

*Team cool down: 800m Run 1k Row PNF-Static Stretching 5-7 min

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

Rest recover 8min then:
8 Min AMRAP of:
3x Snatch @ 70% 1RM
2x 15ft Rope climbs 1x legless (safely no drops to ground, foot lock descend ) 1x locking

3 Rds Not for time of:
:30 second of Double Unders
3x Ice cream makers

Watt Bike, Row for 6-8 minutes at 65-75%

CF Endurance:
Tabata Bike

Then

5-3- 2 Bottom Up KB Press  16/12kg

Then

10 Rounds of:
KB Snatches 16/12kg
:36 Work/:36 Rest

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