Wednesday 140611

“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.”-Collin Powell

Dynamic Warm-Up-Mobility
Prepare for…

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

WOD:Teams of 2…20min AMRAP”
P1 – Run 400m with Med Ball 20/14
P2 – 5 x Burpee Box Jumps
10 x Wall Balls
**P2 keeps working through the couplet until P1 returns from the run. Score is total number of FULL rounds completed by P2. Ie, if the team got through 5 rounds of the couplet, your score is 75. 15 (5 burpee BJ + 10 WB=15) x 5 rounds =75

**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 + OHS4 Min AMRAP
20 Pullups
10 Thrusters 95/65
Rest 2 Minutes then repeat..
*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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