Eilinen/Lepo

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

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

Strength:

Frnt Sqts - 6x135, 6x155, 6x185, 6x205, 6x225, 3x245 (left quad started to hurt)

Metcon:

3 Rnds: 15 Thrusters (115lbs), 15 Pullups, 15 GHD situps

Time: 12:20

Eilinen/Lepo

5 rounds for max reps

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

3 rounds for time
50 kg barbell

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

10 ROUNDS

• 30 sec all out
• 30 sec easy pace
• 30 sec all out
• 30 sec rest

Score is total cals

FOR TIME:
35-25-15-5
Burpees
KB Swings
Push Ups
WB Shots
Sit Ups

400m Row Between Rounds

Description:
Rx Men 20kg swings, 9kg WB
Rx Women 12kg swings, 6kg WB
Scaled Men 12kg swings ,6kg WB
Scaled Women 8kg swings, 4kg WB