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Monday, January 11, 2016 WOD

January 10, 2016

Well, for some of us its been a long and hard 7 weeks or so and I hope for most its been productive. Meaning, you’ve gotten stronger,  set a PR or two and are ready to move on.  Like I stated  several weeks ago, most people don’t have or stay on a structured routine. For those that do, you  probably get it. For those that don’t, structured routines are needed to measure and record your training and to cycle up and down based on your aspirations. You cant train hard and long all year.

We are now moving into the CF Open Preparation and will be following Comp Train.  I understand some of us aren’t interested in entering the CF Open nor are they interested in competing. That’s fine, Comp Train has been very successful in improving one’s conditioning, strength and skills. Please understand scaling is a very important piece of training and should always be considered and implemented when needed. I hope you all do well and make steady improvements. For more information about Comp train please navigate to: (http://competitorstraining.com/  Programming Philosophy is a good place to start.

Teams are determined by your coach,  considering number of athletes in class.
Teams of 3:
100 Cal Row
100 Box Jump Overs, 24/20″
100 Thrusters, 95/65
100 TTB
100 Thrusters, 95/65
100 Box Jump Overs, 24/20
100 Cal Row


Teams of 2:
65 Cal Row
65 Box Jump Overs, 24/20″
65 Thrusters, 95/65
65 TTB
65Thrusters, 95/65
65  Box Jump Overs, 24/20
65 Cal Row



30 Cal Row
30 Box Jump Overs, 24/20″
30 Thrusters, 95/65
30 TTB
30Thrusters, 95/65
30  Box Jump Overs, 24/20
30 Cal Row

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