Wed / 13 Apr 2016

Daily WOD

A. CFSD W/U #5 (~10 mins)

B. Four sets of:
3 Each Arm Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
30 sec L-Sit
Rest 90 seconds

C. Every minute, on the minute, for 10 minutes:
Dumbbell Ground to Overhead x 5 reps
Double-Unders x Max Reps
(Score total number of double-unders performed.)

Mobility and Conditioning Class

Mobility

● 10min Hamstrings
● 5min Lats

MCR/Core

● 2min Lsit on Rings

Conditioning

3min work 1min rest for 4 rds
● Suicide/Line Drill
● 3 L-PullUps (or hardest variant)
● 10 Goblet Squat
● 10 Dots
– Line drill is only done at beginning of round

Team CFSD

“Mamba”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″)

“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

Ladies

Warm-up: 2 Sets
20 Scap Pull-ups
20 Scorpion stretches
60 Seconds Wrist Series Stretch
20 Wall Runs or 10-15 Feet HS Walk Practice

Three Sets
A1)Shoulder Press x 10 Reps @55%
Rest 30 Seconds
A2)Rope Climb x 1-3 Reps
Rest 90 Seconds

B) EMOM FOR 15 MIN
MIN 1: 15 Med Ball Slams
MIN 2: 15 No Push-up Burpees
MIN 3: 20 KBS