Mon / 5 Sep 2015

TEST WEEK -This week IS test week, no matter which membership
plan you have we encourage all of you to come in M-F this week!

Remember this is a snapshot of where you are, go hard but be
reasonable, this isn’t competition.

Have Fun!!

Daily WOD

A. CFSD W/U #4 + 1- min Squat Mob + 5 min Front Rack Mob

B. Strength/Skill
L1 – Find Mx Pwr Clean
L2 – Find Mx Clean

C. Conditioning
100 Wall Balls for time*

*Do in two heats, count for each other, missed reps don’t count!!

Mobility and Conditioning Class

Mobility

20min full body trainer led mobility

MCR/Core

None

Conditioning

For time
-5 KB/DB Pwr Snatch or Clean athletes choice
-10 Burpees
-20 PullUps
-40 Box Jumps
-80 Squats
-160 DoubleUnders
-1k Row/800m Run/4min Bike

Time Cap 20min

Team CFSD

A) Snatch 6 x 1 @ 85% +10#

B) Clean and Jerk
1 x 90%
2 x 1 @ 90% – 30#

C) Back Squat 5 x 3 @ 80% + 20#

D) AMRAP 12
8 Overhead Lunge 115/75
10 Pull ups
8 Dips

Ladies

Follow Test Week

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  • October 5, 2015
  • WODs