1.4.14 "Nor'Easter"

January 03, 2014
Yay Sherri!!!

Yay Sherri!!!

 

Hello Tony!!!

Hello Tony!!!

FITNESS

“Nor’Easter”
50 Double Unders
25 Power Cleans (135,95)
25 Toe to Bars
50 Double Unders
20 Power Cleans (135,95)
20 Toe to Bars
50 Double Unders
15 Power Cleans (135,95)
15 Toe to Bars

COMPETITION

Active Recovery/Rest Day

Starting our new Training Schedule

Sunday-Monday-Tuesday-Thursday-Friday : Training Days

Wednesday-Saturday : Rest Days

On Active Recovery Days Use the Endurance WODs Posted or Mobilize and Just Recover

SUNDAY’s WOD

OLY

EMOTM 7 Minutes
1 Squat Clean + 1 Push Jerk + 1 High Hang Squat Clean + 1 Split Jerk
Use a Heavy weight across – that you can complete all rounds with perfect form

METCON

“Nor’Easter”
50 Double Unders
25 Power Cleans (135,95)
25 Toe to Bars
50 Double Unders
20 Power Cleans (135,95)
20 Toe to Bars
50 Double Unders
15 Power Cleans (135,95)
15 Toe to Bars

STRENGTH (after the WOD)

5×5 Overhead Squat

ENDURANCE
RUN or ROW

3 Rounds
10 Burpees – 400m – 10 Burpees -110% EFFORT
rest 2 Minutes between rounds

EXTRA CREDIT

1. 5×5 Overhead Squats – heaviest
2. 5 minutes each leg Hamstring Stretch with Bands

Comments

comments

About the Author
  1. Sonia Blade Reply

    Active Recovery- Spin Class 😉
    1 hour Mobility

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