SCHEDULE ANNOUNCEMENT No classes Saturday, get your workouts in during the week! All of our coaches are either coaching or judging athletes at World War Fit or the Texas Weightlifting Championships. Seamed like a perfect day to close up shop and let the construction begin.
Those of you that were with us last year for this event, double last year and you can imagine this year.
Those of you who weren’t with us, let me give you the run down…
It will be a one day competition/fundraiser benefiting the Cystic Fibrosis Foundation. Last year over 50 athletes participated and we raised over $3,000. We are going to double the size and triple the fundraising this year. Let’s do it!
Three teammates will complete four rounds for time of:
Row 400 Meters
Run 400 Meters
Each teammate will Row 400M, relay style. Then each teammate will run 400M, relay style. Repeat for four rounds.
1) 3 rounds for quality::
Row 250 Meters @85-90%
12 Alternating Pistols
2-3 Muscle Ups (focus on technique and smooth transition)
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – but no need to PR.
3) WWF WOD#4
Rounds of 21-15-9 for time (7min cap):
C2B Pull Ups
Scaled Division: Clean and Jerk (95/65) & Pull Ups