August 16, 2013 Training Session

We're gonna miss this little guy!

We’re gonna miss this little guy!

Strength and Conditioning Training Sessions: 0500 and 1700

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: Floor Press: 3-3-3 (70%/80%/90%)

C. Conditioning:

“The Schmidt’s”

3 RFT

  • 6 x Clean and Jerks (115/85)
  • 7 x Hollow rocks
  • 1 x rope ascent to 15’
  • Run 300 meters
  • 6 x Turkish Get-ups (35/20)
  • 7 x kettlebell swings (53/35)
  • 1 x rope ascent to 15’
  • Run 300 meters
  • 6 x overhead in-place lunges (45/25)
  • 7 x weighted hand release push-ups (45/25)
  • 1 x rope ascent to 15’
  • Run 300 meters

This is a partner WOD (but can be attempted and completed solo). First Partner runs the 300 meters while the Second Partner performs the other movements. Upon completing the run, the First Partner then relieves the Second Partner; this continues until all three rounds are complete.

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