Lepoja

Event Date: August 6, 2014

Warm Up

400m Run

10 PT

10 GM

10 Supermans

10 Wall Squats

10 Goblet Squats 35/25#

Back Squat (sally up sally down)

Tabata

Core 20on/10off

8rounds of each

T2B

Sit Ups

Plank

Crunches

WOD

Deadlift Ladder

500m Row

5x185/125#

250m Row

5x215/155#

250m Row

5x225/165#

250m Row

5x255/195#

250m Row

5x285/225#

500m Row

If Athlete fails at one of the ladder’s they stop there and then

as many unbroken reps as possible, then they move to the Final Row of 500m.

Eilinen/

Tankoselässä esikevennetty 10x2

Taskuilta raakatempaus 10x2@50-60%

Hyvää huomenta liike 5x5, räjähtää

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:
Swim Repeat 1000m, Recover 3:00, until form/pace deteriorates
Bike Repeat 5k, Recover 3:00, until form/pace deteriorates
Run Repeat 1M, Recover 3:00, until form/pace deteriorates
Row Repeat 1600m, Recover 3:00, until form/pace deteriorates

Front Squat x 20
Toe to Bar x 15
Push Press x 10
Pull-up x 5

3 rounds for time
50 kg barbell

5 rounds for max reps

Raleigh central loop 45 miles

Snatch tekniikka treeniä max 90% 1RM

Posted on August 7, 2014

8.7.14 Thursday
Event Date: August 7, 2014

Warm Up

10 PT

10 GM

25m Band Walk around ankles

25m Band Walk around thighs

1min shoulder distract L/R

1min banded bully L/R

1min cobra stretch for abs

1min single leg flex L/R

1min quad stretch L/R

Strength

10 EMOM

1 Rope Climb

12 HRPUs

WOD

5 RFT

8 Push Press 155/105#

12 KBSnatches 6L/6R 54/35#

20 Walking Lunges

400m Run

1-2-3-4-5
Squat Clean Thrusters 165# (135)
Burpee over the box jump 24"
Muscle ups (3 pull ups/2 ring dips)