Wed / Apr 1 2015
WOD
Warmup #4
Strength / Skill
Push Press
- L1 8×4 build up to challenging weight
- L2 5×3 (work up to same weight as mx shoulder press)
Conditioning
20min AMRAP
- 5 HSPU
- 10 Box Jumps
- 15 Goblet Squats
- 200m run
Team CFSD
A) Warm up for front squat
B) Establish a 1RM Front Squat
C) Run 400 x 5 Rest 3 Minutes between runs
Ladies
A) Warm-up: 2 Sets
5-10-15 Shuttle Run
10 Ring Rows
20 Scap Push-ups
B1) Weighted Pull-ups or Weighted Negatives 4×4-6 Reps
B2) Weighted Plank Hold 4x 60 seconds(Plank from elbows with plate on back)
B3) Weighted Hip Extension 4x 20-30 Reps (TEMPO 3011)
C1) Prowler Push 3×15 Meters(As heavy as possible
C2) Wallballs shots 3x 15
C3) Row Sprint 3x 250
BW & KB
Mobility:
10min Hamstring work
5min any sore area
MCR/Core:
100 Hip Ext not for time or 50 slow hip ext weighted
Conditioning:
23min AMRAP
400/500/2min athlete choice
20 BandedGoodMorn
15 PushUps
10 Burpees