Mon / 27 Apr 2015
RUMBLE IN PARADISE IV
It was AWESOME!!!!
Great job to all the competitors and special thank you to
those that came to cheer them on…and/or helped us
clean and set up!
It took a village to pull it off, glad all of you were in it!
Check Facebook this week for photos, videos, and spotlights of the competitors!
WOD
A) w/u #2 (10 mins continuous movement)
B) Strength/Skill (mobility between sets)
-L1- 15min to obtain heavy working weight on push press
-L2- 3-1-1-1-1rm Push Press (‘3’ is beginning of heavy sets, be sure to build up to that)
C) Conditioning
4rds for time
-400m run/500m row/2min bike (athlete choice)
-5 OHS (L1-65/45, L2-135/95)
-20 SitUps or 7 GHDs
Bodyweight & Kettlebell
Mobility
-15min ungluing your weekend or 15min ovh/reach work
MCR/Core
-5min upper limit hamstring recruitment
-1set mx TtB/KtE
Conditioning
‘MARY’- 20min AMRAP RECORD TIMES!
-5 Handstand push-ups
-10 1-legged squats, alternating legs or 20 cossack squats
-15 Pull-ups
Team CFSD
A) Snatch 8×1 @75%
Weight Stays the same across all sets
Increase 20#
Do 1 Snatch every 2 minutes
You have make 7 of 8 lifts to increase weight
B) Build up to 85% of your C&J x 1
Then 2 x 2 at 10 kg less
Add 20#
C) Front Squat
5×2 @ 80% + 20#
***Be Explosive!!!
***optional
AMRAP 12 Minutes
5 Muscle ups
20 Wallball
Ladies
A)Warm-up: 2 Sets
400 Meter Run
20 Wall Runs
5 Back Bridges
B) Build to 90% of your 1RM Back Squat, the drop down 45lbs +5lbs and complete 2×5
C) EMOM FOR 21 MIN
Min 1: 30 Seconds Alternating Skater Lunges
Min 2: 6-8 Bent-over BB Row
Min 3: 45 Seconds V-ups