Warm-up for Week of 110704: 500m row + 10 walking lunges + 10 ghd sit-ups + 10 back extensions + 5:00 foam roll/mobility (stretch)
Strength for Week of 110704: 5,5,5 – back squat & strict press (choose one or two days to get these lifts in as a substitute for the WOD, or prior to the WOD)
ShedKickers for Week of 110704
SK1_
For time: (25:00 cap)
50 muscle-ups
500 double unders
(partition as needed)
SK2_
AMRAP in 20:00 of:
5 front squats – 185/115
15 box jumps – 30″/24″
5 ohs – 135/95
15 wall balls
SK3_
For time:
12-9-6-3
squat snatch – 115/75
ctb pull-ups
squat clean thruster – 135/95
hspu
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: 6 X 500m *never slowing more than 3 seconds of your best interval
Run: 6 X 400m *never slowing more than 3 seconds of your best interval
ShedKicker: 3 rounds (500m row, 2 minute recovery + 400m run, 2 minute recovery) *never slowing more than 3 seconds of your best interval
Recovery: 2 minutes between intervals
Record: fastest and slowest intervals
