10 Almeida St
East Providence, RI 02914
(401) 426-3488

Monday, December 12th

December 11, 2016

FITNESS & LIFESTYLE

STRENGTH

In 15 Minutes Establish:

1 RM OHS

METCON

“Open WOD 11.1”

AMRAP 10 Minutes

30 Double Unders

15 Power Snatches (75,55)

 

SPORT & PERFORMANCE

Hey,  competitors!

We will be switching our rest days to Wednesday and Saturday. This will allow us to go hard on Sunday, Monday and Tuesday. The team training at CFB is open to all athletes and we train from 10-12pm and we are lead by our comp team coaches Sonia and/or Jason. Join us this week!!! If your schedule does not allow for these rest days just continue on with the training as usual and make up a day you miss on our scheduled rest day. The work for Wednesday/Thursday will be posted on Wednesday and the work for Saturday/Sunday will be posted on Saturday. If you come to comp training on sunday, remember that we will be doing most of saturdays work on sunday.

  1. ENDURANCE

For Time:

Row 1500m

30 GHDSU

Row 1000m

20 GHDSU

Row 500m

  1. OLY

1) E2M for 14 Minutes

work up to a 1RM Heaving Snatch Balance

2) E2M for 14 Minutes

Snatch Complex

2 Hang (below the knee) Snatch High Pulls + 1 Hang (below the Knee) Full Snatch

  1. METCON

“Open WOD 11.1”

AMRAP 10

30 Double Unders

15 Power Snathces (75,55)

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