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

  • September 3, 2015
  • WODs