5

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

  • April 1, 2015
  • WODs
  • http://www.supremestrategies.com/ Kevin Espiritu

    BW/KB: 4 rounds + 100m of row. Dropped to knees for pushups on round 4 after 3-4 strict. When will my shoulders stop giving out on these pushup / burpee combos :(

  • Bill Brooks

    Today was a good day. 10# PR on the front squat. 345# today.

  • Joseph Gery

    PR 295 front squat

  • Jason Muthig

    Great work guys keep it up!

  • Jessica Brooks

    115 front squat