Tough Sat Team Wod at CFF.
De Load week – all phases. Please visit the group on FB for some details and add ons for the week
5 rounds @ 80% effort.. keep it here
12 cal AB
10 bS @ 225/153# *tng style here *from ground preferably
15 burpees over barbell
15 HSPU *tng is goal here
15 cal on rower
rest 4 minutes bt. rounds
+
Assistance Work
3×20 weighted sit-ups
3×5 jerk drives @100% of your Front SqT
Running program
Session A:
1. Warm Up: 100 run easy – 50 drill: repeat 5x
2. Skipping: 5 x 50 – focus on power/walk back to the start slowly
3. 8 x 400m repeats: 1-4 build the pace each 400/5-8 maintain pace. Recovery: 1-4 easy 200. 5-8 work time x 2.
4. Cool Down: easy 400/combo walk – run easy
Session B
1. Warm Up: 800 easy
2. 6 x 30m build ups- walk back
3. 2 x 1 mile repeats: Track 400 split times – try to run the 2nd half slightly faster. Recovery is equal to the work time. The goal here is to run the 2nd repeat at the same time or slightly faster.
4. Cool Down: 400-600 very easy
5 Rounds
-3:35
-4:12
-4:14
-4:10
-3:49
5 rounds w/ 1in deficit
-4:21
-4:43
-5:09
-4:48
-4:34.. sustainability BOOM
Skill work warm up
3:50/3:53/4:00/4:20/4:14
Accessory work done
Battling some kind of head cold not feeling too hot today. Vitamin c to the face next few days.
Run programming 8×400:
-1:42
-1:35
-1:33
-1:31
-1:25
-1:24
-1:23
-1:17
scale/subs – 200 m run, b. sqts @ 145, burpees, 10 hspu, 15 cal row
7:38, 6:38, 7:02, 7:32, 7;35
This is going to be a mess and I apologize
Round 1 finish 4:24 Restart at 8:24
Round 2 finish at 13;39 Restart at 17:39
Round 3 23:34 Restart at 27:34
Round 4 33:24 Restart at 37:24
Round 5 finish at 42:46
Tough! Loved it though!
A. 5 rounds @ 80% effort.. keep it here
12 Cal AB – Replaced with running at home
10 BS @ 225/153lbs *TnG style here *from ground preferably – need to get more comfortable with back racking
15 Burpees Over Barbell
15 HSPU *TnG is goal here
15 Cal Row
TIME: Not sure. Clock shut off. Did at home.
Assistance Work
3 Rounds:
500m Row
30ft Handstand Walk
1500m Row as Cool Down