Curious? MORE ON THIS TOMORROW!!!!
CEC info: CEC participants, this is the last week. I hope you all have learned a lot from the experience. I am sure that you have had some serious challenges as have we all. Below, I am listing some important information that you need to be aware of, and perhaps make plans for.
- Week 6 Score-sheets are due by the end of the day Tuesday, 2/20.
- Official weigh-out and body fat assessment will take place on Monday, 2/26. This will occur at the end of the WOD on Monday.
- Week 7 Score-sheets are due by the end of the day on Tuesday, 2/27.
- The post CEC Workout 18.1 will be the WOD on Tuesday, 2/27. If you scaled the pre CEC Workout 18.1 is important that you know exactly the setup you used. Review your 18.1 results so that you know what you need to beat.
- March 23, 2018 CEC Party and awards presentation. This will take place after the Friday Night Lights 18.5 OPEN Workout.
Warm-up: 1/2 Tabata: KB Swings, Mt. Climbers, Air Squats. Dynamic Stretch.
Strength: OH Squat OTR
(3)6
For the next 5 weeks, (during the OPEN), we will not necessarily specify weights to be used during STRENGTH. It is your chance to do what you feel is best for you. Your coaches can offer advice if you have any questions. For example: Today you have 6 sets of 3 OH Squat reps, so you might want to build to a moderately heavy set of 3 for the last set, ie. 80%.
WOD: BREAKNECK
3 min. to complete:
21/15 Calorie Row
21 Lateral Erg Burpees (Scale w/15)
WTR: Max Overhead Squats 45/35
Rest 3 min.
3 min. to complete:
18/13 Calorie Row
18 Lateral Erg Burpees (Scale w/12)
WTR: Max Overhead Squats 65/45
Rest 3 min.
3 min. to complete:
15/11 Calorie Row
15 Lateral Erg Burpees (Scale w/9)
WTR: Max Overhead Squats 75/55
Rest 3 min.
3 min. to complete:
12/9 Calorie Row
12 Lateral Erg Burpees (Scale w/6)
WTR: Max Overhead Squats 95/65
Icing: Icing will focus on mobility this week Foam roll your back and hamstrings.