Tuesday 110419 WOD

Dynamic Movement

2-3 minutes

Mobility Prep

Shoulder Prep work

Scorpians

Lunge Complex

Squat prep work

W.O.D

A.1 Overhead Squat 4 x 15-20 reps

A.2 Bent-over-rows 4 x 8-10 reps

+

"Throwdown Workout"

12/9/6/3

CTB Pull-ups

Front Squat, 135/95

HSPU

ENDURANCE TRAINING

30:20×10

3+ horas antes o despues de tu WOD de Fuerza y Acondicionamiento

3+ Hours After CFE Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Chose ONE of The Following Sports:

All sports do: 30:20 x 10 rounds, 30 seconds on 20 seconds off, all out efforts!

Swim/Nadar: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run/Correr: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:20×10