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