Posted on July 29, 2014

7.30.14 Wednesday
Event Date: July 30, 2014

Warm Up

15 PT

15 GM 10 Chin Ups

10 Pull Ups

1min Band Squat

3x5 Push Press with B.B. 45/35#

Strength

Find a 1RM

“Shoulder Press”

use rack

WOD

Not for Time but move Fast

500m Row 100% (afap)

20 Burpee to Box Jump 24/20”

400M Run (try to sprint the last 100m)

20 Burpee to Pull Up

100 Double Unders (Sets of 20 or more UB)

20 Chin Ups

Cash Out 500m Row

Total 90min
A. WU: 150 DU, 2x20 KB snatch 8kg, mobility
B. Skill work: 20min kipping pull-up practice
C. Strength
Narrow bench Wendler week 5
Liike ensimmäistä kertaa jalat penkillä
D. Metcon, for time:
10-9-8-7-6-5-4-3-2-1
strict pull-ups
4x15m shuttle run
Result: 15.20
Average HR 174, max 192
E. Post workout
500m row
Shoulder rehab

Total 80min
A. WU & skill work
500m row, 150 DU, 3 rounds:
5 high box jumps
5 wall ball
2-5 HSPU
B. Skill practice
Handstand/handstand walking
C. Metcon, 3 rounds for quality
20 DU
20 KB snatch 12kg
10 T2B
150m run
D. Post workout
500m row
3x15 back raises in GHD
3x15 GHD situps
Shoulder rehab with 4kg KB & rubber band

Posted on July 30, 2014

7.31.14 Thursday
Event Date: July 31, 2014

Warm Up

10 PT

10 GM

Mobility

1min. Wrist Mobility

1min. O.H. Shoulder Distract L/R

1min. Super Frog 45# L/R

1min. Barbell Quad Mash L/R

1min. Single Leg Flexion L/R

Skill

Review

Row More Effecently (10min.)

Practice Hand Stand Holds (10min.)

Partner WOD

2000m Row 100% (alternate every 250m)

Partner waiting cleans 2KB and holds in the clean position

54/44/35# you choose the weight.

Cash Out

50 HRPU’s

50 Sit Ups

50 Hollow Rocks

Competitors Olympic Weighlfiting

Snatch (High Blocks)

4x1 @85% of 1RM

Linear progression:

                             Target 5kg increase if work sets are above 100kg

                             Target 2.5kg increase if work sets are below 100kg

Clean

5x1 @80% of 1Rm

Linear progression:

                             Target 5kg increase if work sets are above 110kg

                             Target 2.5kg increase if work sets are below 110kg

Deadlift 3x8-12.

Complete as many rounds as possible in 15 minutes of:

• 50-lb. dumbbell thrusters, 10 reps
• 50 double-unders

1000m Row
50 Thrusters 20kg
800m Run
30 Pull-ups
800m Run
30 Pull-ups
800m Run
50 Thrusters 20kg
1000m Row

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.

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