Fri / 4 Sep 2015
WOD
A)w/u#2 plus 5-10min upper back/press mobility
B) Strength/Skill (5-10 min build to working weight, mobility between sets)
Jerk
L1 Push Jerk Build to heavy 2 rep
L2 Split Jerk Build to heavy single at least 80% 1rm
C) Conditioning
❏ 5min AMRAP
● 5 Shoulder Press (L1 trainer approved, L2 60-70% 1rm press)
● 5 Push Press
● 5 Push Jerk
● 200m Run
1min Rest
❏ 5min AMRAP
● 20 Barbell Lunges
● 10 PushUps
● 5 Burpees
MobCon
Mobility
● 15min ungluing your week
MCR/Core
● 100 Hip Ext not for time
high as possible
Conditioning
3rds for time
● 800m Run/1k Row/4min bike
● 20 KBS
● 10 Pull Ups
Team CFSD
Make Up/Recovery
Ladies
A) Spend 15 Min Mobilizing
B) EMOM FOR 21 MIN
Min 1: 45 Seconds Rowing
Min 2: 12 RDL’s *TEMPO 21X1
Min 3: 10 Burpee Wallballs
C)Three Sets not for Time:
45 Second face up Chinese Plank Hold
45 Second Max Strict Push-ups
45 Seconds each Side Bridge
Rest as needed
Gymnasty
30 mins Front Split Work
5x60s Tuck Hollow
Conditioning Circuit 15mins