Warm-up for Week of 110606: 1000m row, 10 walking lunges, 10 burpees, 5:00 foam roll/mobility WOD (get a good stretch on those walking lunges… add a twist)
Shedkickers for week of 110606
SK1)
For time:
50 hspu
15 deadlifts – 315/205
30 box jumps – 30″
SK2)
AMRAP in 20:00 of:
12 thrusters – 135/95
25 t2b
6 squat cleans – 185/125
50 double unders
SK3)
For time:
20 muscle-ups (ctb pull-ups)
10 ohs – 135/95
15 muscle-ups (ctb pull-ups)
15 front squats – 165/115
10 muscle-ups (ctb pull-ups)
20 back squats – 195/135
add 5 muscle-ups to the end of this one to make it an even 50!
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.
Run: 3x (200m + 400m+ 600m*)
C2: 3x (250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Record: Total work time
*600m run = 400m to stop sign on rt. 183, to manhole cover and then to the front door
