Tue / 01 DEC 2015

Daily WOD

A. CFSD W/U #​​​2 plus 10min Hamstring Mobility/Extra warmup

B. Strength/Skill­ 5­10min to build, mobility between sets
Deadlift
❏ L1­ 5×3 build to working weight­ take off of lift if needed
❏ L2­ 3×5 @ 70-­80% 1rm

C. For Time

25­-15-­10
● DeadLifts
○ L1­ Bdwt, L2 125-­150% bdwt
● Ring Pull Ups

Mobility and Conditioning Class

Mobility
● 10min to Quads
● 5min ball to hip socket

MCR/Core

● 70 V-­Ups not for time

Conditioning
16min Rotating Tabata
● Push Ups
● Squats
● Elbow Plank
● Wall Sits

Team CFSD

A) DT Lite
5 Rounds

12 Deadlift (135/95#)
9 Hang Power Cleans
6 Shoulder To OH

B) Snatch Balance + 2 OH x 7 @ 75%

C) Clean and Jerk
8 x 1 increase each rep no Higher than 85%
* Focus is on quick hips. Pause 2 seconds when receiving the jerk

Gymnasty

Handstand Work ~15 mins

4 Rounds

6 Press to HS Progression
12 Leg Lifts (Stall Bars)
24 Arch Hollow Snaps
36 sec Arch Hold
48 sec Hollow Rocks

Rest 2:30 between rounds

  • December 1, 2015
  • WODs