Wednesday 140618

Luz

Luz

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”  ~John F. Kennedy

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:Pull/Swing/Run”
3 Rounds for Time:

10 Pull Ups
20 KB Swings 24/16 16/12 12/8kg
200m Run
L-1 24/16kg * Comp/Adv 32/24kg
L-2 16/12kg
L-3 12/8kg  Jumping 4 count decentric pull up

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  323/24kg  then: 

Rest recover 7 min then:

4 Rounds AFAP
Sled pull 135/115
Backwards Sled pull 135/115
4 Dead Lift 185/135
4 Cleans 185/135
Rest 1 Minutes then repeat..
*Row for 4 minutes at 65-75% – 10 Minutes of Mobility

CFE STRENGTH & CONDITIONING WOD:
ME Jerk 5×1 Find today’s 1 rm 

“Grace”
For time
30 Clean and Jerks 135/95

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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