MONDAY 110403 WOD

Old School will kick New School's ass  99%  of the time! Old School usually hard work, straight forward, no holds barred. When it comes to training, bodyweight is as OLD as it can get. In the beginning, a man had only his body weight to carry and everything else he could find or needed to carry and lift. That's why we do what we do. Because Old School Works. Period!

Mobility Prep

Lunge Comlex
Figure 8's
Hip Ext./Flex.
Shoulder Prep Work

WOD
7 rounds or 20 minutes

5/5 Airborne Jump Squats
10 Screwing push ups
5/5 one leg diagonal medball slams
5/5 One handed KB swing
5/5 Pistols
5 Jungle Gym/ Jungle GymXT roll-outs



Otro video de Kstar buenisimo para cuando no podemos mas con los hombros. Hagan cada hombro por 2 minutos x los 5 movimientos. Another great video from Kstar for those times when your shoulders are killing you. You’ve got to mobilize each shoulder for 2 min x 5 positions.

ENDURANCE TRAINING
4x5min
3+ horas antes o desdpues de tu WOD de Fuerza y Acondicionamiento
3+ Hours After CFE Strength & Conditioning WOD
Elige UNA de las siguientes disciplias:
Choose ONE of the Following Sports:
Swim/Nadar, Bike, Run/Correr, C2
4×5 min intervals w/3min recovery between rounds.
Mantener el mayor ''watage'' y distancia posible en cada uno de los intervalos de 5 minutos
Hold maximal distance/Watts possible on each of the 5 min