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

  • November 30, 2015
  • WODs