Saturday, August 2 2014

WOD: A. EMOM for 5 minutes pull-up progression 3-7 reps weighted, strict, C2B, kipping, butterfly, banded, jumping, ring rows (athletes choice) B. 12 minute AMRAP of: 800m run buy in, then: 5 double push-up burpees 10 pull-ups 15 goblet squats 24kg/16kg CFHSV Running & Endurance WOD: Sled SPrint combined Increased Training: 50m sled sprint (two 45/25s) to 200m sprint to 50m sled sprint rest 2 minutes 50m sled pull sprint (two 45/25s) to 400m sprint to 50m sled sprint rest 3 minutes 50m sled pull sprint (two 45/25s) to 400m sprint to 50m sled sprint rest 3 minutes 50m sled pull sprint (two 45/25s) to 200m sprint to 50m sled sprint rest 2 minutes 800 run cool down (60%) meet at CFHSV at 8am