Warm-up for week of 110530
400m run, 100 double unders (400singles)
10 burpees, 10 ghd sit-ups, 10 back ext
5:00 foam roll/mobility/stretch
Shedkickers for week of 110530
SK1_
For time:
5 power cleans – 135/85
15 hspu
4 power cleans – 155/95
14 hspu
3 power cleans – 175/105
13 hspu
2 power cleans – 195/115
12 hspu
1 power clean – 215/125
11 hspu
SK2_
For time:
5-10-15-10-5
back squats – 225/155
muscle-ups
SK3_
3 rounds for time of:
6 squat snatch – 135/95
15 ctb pull-ups
100 double unders
350m row
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.
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: 100m:10×8
C2: Row 20:10×8
Record:
Bike/C2: Total distance/meters
Run: Total run time
