WOD's up für Dienstag
2016-06-07 11:38
von Rob Powell

Everyday is a new beginning!

Move, Breath, Live And Learn.

Move it! Move it!

CA and CFKB Program for Tuesday:


Warm-up: Joint Mobility/Dynamic
Strength/Athletics/KettleBell LP (Single Bell): Deload Week 2:
Complete the Following Series for 6 Minutes working it for 3 Minute on your Right side and 3 minutes on your left
3 x KB Snatch, 2 x Windmill, 1 x TGU Return to the ground, 3 x single arm floor press
*On the completion of your 3 floor press you may either set the bell down return to standing and then begin again or you by perform a TGU to the standing position and complete this in more of a Unbroken style of training. The choice on this and what weight to use are are to you today


Conditioning:
"Under Duress"
Row 750 Meters then do
4 Rounds of the following
15 meters farmers Walks
7 Burpees


*This is a stress test, how hard are you willing to push yourself on that rower and then complete the simple task of moving loads back and forth while also having to recover from level changes?
*You may use the same weight for all the farmers walk or have 4 different weights available. The carry can be Kettlebells, dumbbells, farmers walk handle or even a sad bag or sandbags. If you opt for a heavy sand bag it may not be shoulders it must carried in front of you. Choose a heavy load with whatever you go with but not one that you will be unable to carry because of strength issues. This is set to test you mentally, dig in on the rower and see what you can do after
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)
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5 Flat/CFKB

5-Flat Program

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