Thu / 19 NOV 2015

Daily WOD

A. CFSD W/U #2 Plus 30 PushUps

B. Strength/Skill­ 5-­10 min to build to weight, mobility between sets­
Bench Press
❏ L1­ 5×3 or find 1rm
❏ L2­ find 1rm (compare to 9/21)

C. Conditioning
10min AMRAP
● 10 WallBalls
● 10sec Plank Hold hands on Ball
● 10 KBS

Mobility and Conditioning Class

Mobility

● 10min to upper back
● 5min athlete choice

MCR/Core

● 100 Thai Planks

Conditioning

23min AMRAP
● 500m Row/400m Run/2min Bike
● 20 WallBalls
● 15 BallSlams

Team CFSD

A) Snatch
1 x Max
2 x 1 Less 20 – 30#

B) Clean and Jerk
1 x Max
2 x 1 Less 20 – 30#

  • November 19, 2015
  • WODs