31 July 2014

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 Reminder:  31 Heroes WOD is Saturday, August 2nd. We will run 2 heats at CFL starting at 0900 and 0940, and 4 heats at CFK starting at 0900, 0940, 1020 and 1100.  To sign up your team for a heat time, follow the link below to our google docs spreadsheet.  Add your partner name and team name to desired heat time.  Heats will be assigned on a first come, first serve basis.  The WOD is AMRAP:  31 Minutes of 8 Rope Climbs, 6 Thrusters (155/105), 11 Box Jumps.  One partner completing reps while other runs 400m sandbag run.  Alternate after each run.   https://docs.google.com/spreadsheets/d/1NSU9mVHASOXSSo3PetP1J01_P24uhtGwATfJlFhoF0g/edit?usp=sharing..

OUTDOOR SPRINT DRILLS: 

Run 25m x 5

Run 50m x 5

Run 100m x 5 

 

WOD: 

3 Rounds:

  • 60 Seconds:  Hang Cleans (A:  115/75; Rx:  95/65; S: 75/55)
  • 60 Seconds:  Rest
  • 60 Seconds:  Flutter Kicks
  • 60 Seconds:  Rest
  • 60 Seconds:  Russian KB Swings (53/35)
  • 60 Seconds:  Rest

CORE:

Tabata (Alternate between movements)

  • L Seat Hold
  • Superman Hold