Fri / 1 May 2015
WOD
A) w/u #4 (Trainer led)
B) 10min Trainer assigned skill or mobility
C) Conditioning
‘HAMMER’
Five rounds, each for time of:
135/95 pound Power clean, 5 reps
135/95 pound Front Squat, 10 reps
135/95 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between rounds
L1- options
45/35, 65/45, 95/65
Hang Pwr Clean 5 reps
Front Squat 10 reps
PushJerk 5 reps
10 PullUps
90sec rest between rds
L2- RX
Bodyweight & Kettlebell
Mobility
10min fixing any problems remaining from this week
5min to flexors
MCR/Core
60 GHDs or 120 SitUps
Conditioning
Athlete Choice Speed work-10min
10min AMRAP
10 Banded Good Morn
10 Wall Balls
Team CFSD
Active Recovery / Make Up
Ladies
A)Warm-up: 2 Sets
10 inch worms
200 Meter Run
10 Scorpion Stretch
20 banded pull-aparts
B) Three Sets
Single Leg RDL each leg x10
Rest 30 Second
Strict Pull-ups x8
Rest 30 Seconds
Reverse Hyper x 15 Reps
Rest 45 Seconds
C) AMRAP 15 MIN
12 Push Press 65#
200 Meter Run
10 HSPU
10 Burpee Pull-ups