We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
WOD
A1. Squat 3, 3, 3 @ 31X1 tempo, rest 2 minutes
A2. Weighted Ring Dips, 3-4 reps x 3 sets, rest 2 minutes
3 rounds of:
15 box jumps (24”/20”)
10 yard overhead walking lunge (35lbs/25lbs)
20 kettlebell snatches (1.5pd/1pd)
10 yard overhead walking lunge
Notes:
For squats, tempo is 3 seconds down, 1 second pause, explode up, 1 second to breathe and reset. Complete a set of squats, rest 2 minutes, then a set of ring dips, then rest 2 minutes. If you get 4 weighted dips or 3 weighted dips easily, add weight for the next set. If you can’t do unassisted ring dips, use the smallest band that will allow you to do 3 or 4 full-depth ring dips.
For the metcon, set up a box 10 yards away from a kettlebell and use the in-between distance for your overhead walking lunges. Hold a single plate overhead for the walking lunges. For the kettlebell snatches, complete 20 total, breaking them up between your arms however you want.
Josh showing how the Turkish Get Up is done. Welcome back Josh...glad you're back with us!
Nice Aush!!!!
Posted by: susy | August 24, 2010 at 12:00 PM
Gymnasty
Core day today...
Competition - Longest Plank Hold
Skill - Ab rolling
WOD:
3x5 Body Levers
3x5 Weighted Headstand RLL
3x5 HLL
Posted by: Aush | August 24, 2010 at 11:39 AM