Coaches Choice
A.1 Back Squat @ 22X1, 5.5.5, rest 60 seconds
A.2 Eccentric pull ups, 3 x (-1) amrap, rest 1 minute
+
5 rounds of:
10 Ring Rows
30 m db front rack lunge steps
100m sprint
Coaches Choice
A.1 Back Squat @ 22X1, 5.5.5, rest 60 seconds
A.2 Lean away weighted pull ups, 3 x (-1) amrap, rest 1 minute
+
5 rounds of:
10 CTB pull ups
30m front rack lunge step @ 135/95#
100m sprint
Coaches Choice
BARBELL CLUB
A. HB back Squat, 3.2.1.3.2.1, rest 3 minutes *ass to grass
B. KB bent over row w/ chains, 4 x 5/side @ 2121, rest 2 minutes
C. Sled push @ max weight for 20 sec., rest 2:40 x 3
D. Strict wide grip pull ups - 35 for time
The next CFNHE planned race is the Branford Road Race on June 16th. Register soon (link here) if you haven't already!
Tabata Hills:
8 x :20/:10 :30 sec slower than 5K pace.
2 rounds and each round same speed
We will meet at the Wilbur Cross Track We are running out of the parking lot and up East Rock.
Warm Up is the 800 Meters to Farnham Drive.
Be SURE to wear your watch for this wod. You MUST keep track of your own tabatas!!!
3 x (200m/400m/600m)
Your recovery time is your run time
THIS CLASS IS CANCELLED due to Memorial Day Weekend. On Monday we will have a special HERO WOD - MURPH.