Wednesday, 20 February 2013

WARM UP
· Row 1000m
· 3 rounds
     5 Pistols (each leg)
     10 Hip & Back Extensions
     5 Glute Ham Raises (on GHD)

STRENGTH
High Bar Back Squat (HBBS):  3 x 5 @ 75% Squat 1RM, 3 x 3 @ 85% – rest 2:00 minutes between each set.
 

CONDITIONING
For time:

Run 400m

5 rounds:
5 Power Cleans 155/100#
10 Hand Release (HR) Push Ups
15 Air Squats

Run 400m

3 rounds:
5 Power Cleans 155/100#
10 HR Push Ups
15 Air Squats

Run 400m

**Strict 20 minute time cap**

· Note:  If Rx Power Clean weight is too heavy, scale to NO LESS THAN 45% of Squat Clean 1RM.

GORUCK PREP
3+ Hours Before or After CF WOD
Tabata: 8 x 20 seconds On, 10 seconds Rest; use a good hill, stairs, or treadmill set at 12% incline
7 bricks/5 bricks (approximately 35/25#)

“Success is the peace of mind attained only through self satisfaction in knowing you made the effort to become the best of which you were capable.” – John Wooden