12.12.16 “Open WOD 11.1”

December 11, 2016

FITNESS & LIFESTYLE
STRENGTH
In 15 Minutes Establish:
1 RM OHS
METCON
“Open WOD 11.1”
AMRAP 10 Minutes
30 Double Unders
15 Power Snatches (75,55)

 

SPORT & PERFORMANCE
Hey, competitors!
We will be switching our rest days to Wednesday and Saturday. This will allow us to go hard on Sunday, Monday and Tuesday. The team training at CFB is open to all athletes and we train from 10-12pm and we are lead by our comp team coaches Sonia and/or Jason. Join us this week!!! If your schedule does not allow for these rest days just continue on with the training as usual and make up a day you miss on our scheduled rest day. The work for Wednesday/Thursday will be posted on Wednesday and the work for Saturday/Sunday will be posted on Saturday. If you come to comp training on sunday, remember that we will be doing most of saturdays work on sunday.

A. ENDURANCE
For Time:
Row 1500m
30 GHDSU
Row 1000m
20 GHDSU
Row 500m
B. OLY
1) E2M for 14 Minutes
work up to a 1RM Heaving Snatch Balance
2) E2M for 14 Minutes
Snatch Complex
2 Hang (below the knee) Snatch High Pulls + 1 Hang (below the Knee) Full Snatch

C. METCON
“Open WOD 11.1”
AMRAP 10
30 Double Unders
15 Power Snathces (75,55)

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