Feb. 20th, 2014 - Thursday

Parkland

Warm Up

Dynamic Stretching

Then

8 Minutes of Suicide Sprints (40 seconds on, 20 seconds off)

Mobility

Front Rack

Strength

3 x 5 – Front Squat @ H.P.

Conditioning

For time:

30 One Arm OH KB Lunges (53#/35#) 

Run 200m

20 One Arm OH KB Lunges (53#/35#)

Run 200m

10 One Arm OH KB Lunges (53#/35#)

Run 200m

20 Double KB STOH (53#/35#)

Run 200m

10 Double KB STOH (53#/35#)

Run 200m

5 Double KB STOH (53#/35#)

SUBU

Warm Up

Dynamic Stretching

Then

8 Minutes of Suicide Sprints (40 seconds on, 20 seconds off)

Mobility

Front Rack

Strength

“Hatch” (Wk 11)

Front Squat

1 x 5 @ 65% of 1RM

1 x 4 @ 75% of 1RM

2 x 4 @ 80% of 1RM

Conditioning

30 FR Lunges (115#/75#)

Run 200m 

20 FR Lunges (115#/75#)

Run 200m

10 FR Lunges (115#/75#)

Run 200m

20 STOH ((115#/75#)

Run 200m

10 STOH (115#/75#)

Run 200m

5 STOH (115#/75#)

NORTH SHORE

Warm Up

7 minute EMOM:

From 0:00 – 5:00

2 Snatches @ 70%

From 5:00 – 7:00

AMRAP Snatches @ 70%

Strength

“RSR” (W2D2)

Back Squat:

1 x 2 @ 70% of 1RM

1 x 2 @ 75% of 1RM

6 x 2 @ 80% of 1RM

Conditioning

For time:

30 FR Lunges (135#/95#)

Run 200m 

20 FR Lunges (135#/95#)

Run 200m

10 FR Lunges (135#/95#)

Run 200m

20 STOH (135#/95#)

Run 200m

10 STOH (135#/95#)

Run 200m

5 STOH (135#/95#)

Kerry and Mava stretch before a WOD

Kerry and Mava stretch before a WOD