Thu / 14 Apr 2016

Daily WOD

A. CFSD W/U #2 (~10 mins)

B. Strength
Build to heavy 5x for today, not a true 5RM

Four sets of:
5 Deadlift
Rest 20 seconds
4 Cast Wall Walks
Rest 3 minutes

C. Conditioning
For time:
40 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Handstand Push-Ups
600 Meter Run
10 Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)
40 Double-Unders

Mobility and Conditioning Class

Mobility
● 10min Hip Distraction
● 5min Arm or Wrist Athlete Choice

Core
● 15min EMOM TGU w/ 1sec pause per position
● 10 WeakSide
● 5 Strongside

Conditioning
For time in order
200m Run
● 10-9-7-6-5-4-3-2-1 L-sit Holds (seconds)
● 1-2-3-4-5-6-7-8-9-10 WallBalls
200m Run

Team CFSD

A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used on March 28, 2016.

B.
Three sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

  • April 14, 2016
  • WODs