Registration Open! THROW-DOWN CANCER - Nov. 15th 2014 @ SCF

Fitness

Thursday 10-23-14

Strength & Skill:
10 Min emom of:
1 HPC (mid thigh) + 1 HPC (above knee), focus on positions
+
Workout:
9 Rounds of:

5 TnG Hang Power Cleans
5 Burpees over Barbell- scale as needed

Rest 30 secs between rounds; deduct 4 mins from your finish time.
+
“Finisher”
500 M Easy Row + 5 mins of banded mobility (hams/glutes/IT bands)

“Active rest days”
Go out for an easy 20-30 min jog (mix in walking) and mobilize

Fitness Program Description

Performance

Thursday 10-23-14

Strength & Skill:
10 Min of emom of:
1 HPC + 1 PC, build mod/tough, but technically
+
Workout:
5 Rounds of:

9 TnG Power Cleans 135/95-155/105
9 Burpees over Barbell

Rest 1 min between rounds; deduct 4 mins from your finish time.
+
“Finisher”
500 M Easy Row + 5 mins of banded mobility (hams/glutes/IT bands)

“Active rest days”
Go out for an easy 20-30 min jog (mix in walking) and mobilize

Performance Program Description

Competitor WOD

Thursday 10-23-14

Competitors:
a. Gymnastic play- 20-30 mins of hs walks and triple unders
b. 7 Sets of 1 PJ + 1 SJ, mod/tough, rest as needed
c. 5 Min emom of 2 C&Js, drop, rest b/n singles, build mod/tough
+
Workout:
1 Round for time:
30 Asceding Clean & Jerks- see below
20 Muscle Ups
1000 Meter Row

1st 10 reps: 95/65
2nd 10 reps: 135/95
3rd 10 reps: 165/115

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Tuesday 10-21-14

WOD #1: 10 minute AMRAP
12 KB Swings
10 Tire Flips
100m Farmers Carry

*Rest*

WOD #2: 10 minute AMRAP
Clean & Jerks
Every 2 minutes 100m Shuffle

Recent Blog Posts

Energy
|
Stepping Off of the Plateau
|
September Accomplishments
|

Masters WOD

Wednesday 10-22-14

Masters at 8:00 am


Kids WOD

Thursday 10-23-14

WARMUP: Switch Relay Race

SKILL WORK:
Goblet Squats – push those knees OUT
Knees to Elbow – pull those knees UP

WOD: Musical AMRAP
5 Stink Bugs
5 Goblet Squats
5 Knees to Elbow
*Every time the music stops Run 100m

GAME!!!