Mon / 11 Apr 2016

WOD

A. CFSD Warm Up #1 (1-time through)

B. Strength:
5x60s Hollow Hold (60s OR best effort)
Do Upperbody mobility 60s between efforts

C. Conditioning:
Five rounds for max reps of:
60 seconds of Pull-Ups
60 seconds Ring Dips
60 seconds Burpees
60 seconds Rest

Mobility and Conditioning Class

Mobility

● 20min Full Body Mobility

MCR/Core

● N/A

Conditioning
23min AMRAP

● 5 PullUps
● 10 ShootThroughs
● 20 DoubleUnders
● 400m Run/500m Row/2min Bike

Team CFSD

A.
Take 15 minutes to build to today’s 1-RM Push Press

B.
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (24/16 kg)
30 Double-Unders

Ladies

Warm-up: 2 Sets
10 Inch Worms
20 Rolls on IT bands per leg
60 Seconds Per Calf (use the handle of the kettlebell to rollout calves)
20 Pass Throughs
16 Alternating Cossack Squat

A)EMOM FOR 12 MIN
MIN 1: 4-6 Reps Back Squats at 75-80% of 1RM
MIN 2: Strict Pull ups x 3-5 Reps *TEMPO 2112
MIN 3: Hollow Hold or Rock x 30 Seconds

B1) Bulgarian Split Squat x 10 per leg
B2) DB Bentover Row x 10 per side
X 3 sets

C) 5 Rounds for Time:
20 KBS
20 No push-up burpees

  • April 11, 2016
  • WODs