Workout of the Day (WOD)

Tuesday 4/22/14

MUSIC MAKES THE TRAINING SESSION BETTER

You can never pick any one type of music and make everyone happy. Musical tastes range far and wide amongst the people at CFIB.  When I am coaching or working out, I prefer "80’s Hip Hop" music, it makes me smile and feel hard core :-) Erin loves Def Leopard, Rock, Rage Against the Machine and power workout beats. Beth wants to bounce to Back Street Boys or some other glittery band like that. We are all so different.....

Everyone loves music. Everyone loves to listen to "their" music when they workout….. Funny that no one remembers what songs were playing while they were actually working out.

So the point of this whole post...... If you are in a class, we don't have to listen to the coaches music!! Bring your iPods or whatever in and we will listen to your music. Hell, as long as it's not country music, I am totally cool with it.....hahahaha.

Nicole doing Handstand Push-Ups at Hailstorm on Saturday for the Masters Regional WODs

Nicole doing Handstand Push-Ups at Hailstorm on Saturday for the Masters Regional WODs

Christine at Hailstorm doing the Masters Regional WODS

Christine at Hailstorm doing the Masters Regional WODS

CFE:

Run: 3 x 1Mile, recover 5:00, hold efforts within 5-10 seconds of each mile your run

Row: 3 x 2k, recover 5:00, hold efforts within 5-10 seconds

Strength:  Shoulder Press
First work set 5 Reps @ 67% your 1RM
Second work set 3 Reps @ 76% your 1RM
Third work set max reps @ 85% your 1RM

WOD:
EMOM as far as you can go!

2 Power Cleans (155/105) 1 Burpee

2 Power Cleans 2 Burpees

2 Power Cleans 3 Burpees

2 Power Cleans 4 Burpees

2 Power Cleans 5 Burpees

2 Power Cleans 6 Burpees

ect.......

or

2nd Strength:
15 minutes of Hang Squat Clean, heaviest possible with perfect technique