Wednesday 140604

Amber

Amber

 

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Dead Lifts * Partner Up 2-3 -Go heavier than last week 5-10 lbs or more.
5 reps @ 75%
 3 reps @ 85-90%
 3 reps @ 85-90% New
1 rep @ 100+% New PR
4 reps @ 85-90%
8 reps @ 70%

WOD: 21-15-9-6-3 for time of:
Box Jumps 24/20 20/12 

Push Press 95/63 85/55 75/45
SDLHP 95/63 85/55 75/45

**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 min then:

6 x1 Snatch to hang snatch
6×3 Sotts press 
3 “RNFT” Skill
12-15  “UB T2Bar 
8-10 Pistols
50 ” UB” Double unders

8 Sled push 270/225
8Alt KB Snatch 32/24kg

 Row for 4 minutes at 65-75% – 10 Minutes of Mobility

CFE STRENGTH & CONDITIONING WOD:

3 Rounds of:
21 Burpee’s
21 Wall Balls 20/14
21 Hang Cleans 135/93


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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