Suggested Warm-up for Week of 110627:
Row 1000m + 3 rounds of: 5 burpees, 10 ghd sit-ups, 10 back extensions
5:00 foam roll/mobility
ShedKickers for week of 110627
SK1_
AMRAP in 20:00 of:
10 back squats – 205/135
15 t2b
20 ghd sit-ups
25 double unders
SK2_ 20:00 cap
7 rounds for time of:
7 deads – 275/185
7 box jumps – 30″/24″
7 kb swings – 32kg/24kg
7 hspu
SK3_
For time:
30 ohs – 95/65
10 muscle-ups (ctb pull-ups)
20 ohs – 115/85
10 muscle-ups (ctb pull-ups)
10 ohs – 135/105
10 muscle-ups (ctb pull-ups)
CFE WOD:
Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays.
Complete the CFE WOD as a substitute (on a day when the rowers are not being used), or in addition to your daily training.
C2: 30:60×10
30 seconds on, 60 seconds recovery, 10 rounds
Run: 200m:60×10
sprint 200m, 60 seconds recovery, 10 rounds
Record: total meters rowed/total run time
