Monday, 092815

  
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

7 thoughts on “Monday, 092815”

  1. 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.

  2. scale/subs – 200 m run, b. sqts @ 145, burpees, 10 hspu, 15 cal row
    7:38, 6:38, 7:02, 7:32, 7;35

  3. 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!

  4. 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

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