CFS Dry Tri
We are all systems go for the Dry Tri Saturday. There are no classes otherwise. Open Gym is offered in Southie Orange. If you haven’t registered yet, e-mail [email protected] if you would like to participate and we will try to squeeze you in. Athletes may arrive 20:00 before their assigned heat time to warm-up. If you wish to do extra work after you may reserve an open gym time slot on ZenPlanner.
For Heat times click HERE
Warm-up
2:00 Jump Rope
Then
10-8-6-4-2*
-Banded Sumo Deadlift
-Banded Thruster
-Banded Kickback
-Banded Hollow Rock
*On the Dashes 30 Double Unders or attempts
Mobility
Quad Rolling
Couch Stretch
Strength
EMOM5
Thruster- 2 Reps Building
Rest 1 Minutes
E2MOM6
Thruster- 2 Reps- Heavy
WOD
10 Minute AMRAP
7 Sumo Deadlift High Pull 75|55
7 Thrusters
27 Double Unders
Level 2- 65|45
Level 1- 55|35
ADV – Heavy Rope
Extra Work
120/100 Calorie Bike
E2MOM – 3/2 Rope Climbs*
*Start with the rope climbs
Coach’s Note – Rope Climbs Ideally take :30 – 1:00. Scale the reps and/or height if it’s longer than that
ADV – 150/120 Calories
4/3 Rope Climbs or Peg Board 2/1