MON / 30 NOV 2015
Daily WOD
A. CFSD Warm Up #1 +10min overhead mobility
B. Strength/Skill:
❏ 15min HSPU/HsWalk review + skill
❏ L1- movement review + practice
❏ L2- practice hs walk or HSPU on parallettes
C. Conditioning
In this order
4rds for time
-10 Squats (L1- bk sq from rack, L2- ft sq from ground) 60-70% bdwt
-5 HSPU
-Farmer Carry -down and back on hardmat
Upon completion rest 30 sec then directly into- 1min row for Mx effort
D. Cool Down – row or bike easy for 3-5 min then 10min trainer led mobility as a group
Mobility and Conditioning Class
Mobility
● 20min Full Body Mobility
MCR/Core
NONE
Conditioning
For time in order
-20 WallBalls
-20 BallSlams
-5 Burpees
-15 WallBalls
-15 BallSlams
-10 Burpees
-10 WallBalls
-10 BallSlams
-15 Burpees
-5 WallBalls
-5 BallSlams
-20 Burpees
Team CFSD
A) AMRAP 15 Min
50 Double unders
30 Wallball
15 Toes To Bar
B) 3 Position Snatch x 6 @70%
C) 2 Power Cleans + 2 Front Squat
5 x 2 @ 75%
D) L Sit on rings 3 x 15 seconds
Ladies
A)2 Sets:
2 Min Row
10 Inch worms
30 Second Per Leg Couch Stretch
16 Alternating Cossack Squats
20 Scap Pull-ups
B) Back Squat 4×8 Reps @ 65-70% of 1RM
Windmills 4x 12-15 Per side
Rest 2 Min. between sets
C) AMRAP 16 MIN
20 Cal Row
20 KBS
20 Wallballs