Tue / 12 Apr 2016
WOD
A. CFSD Warm Up #4
B.
Take 15-20 minutes and find today’s 1-RM Clean and Jerk.
C.
For time:
500 Meter Row
50 KB Swings (1.5/1)
100 Air Squats
500 Meter Row
D.
3×10 Bicep Curls
Mobility and Conditioning Class
Mobility
● 5min Shoulders
● 10min Quads
MCR/Core
● 1 set Tabata Elbow Planks
Conditioning
16min Alternating Tabata
● PushUps
● Squats
● Planks
● WallSits
Team CFSD
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40 reps
B.
Eight sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds
*Sets 1-2 – 70% of 1-RM Clean & Jerk
*Sets 3-4 – 75%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
C.
Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk
*Sets 1-3 – 75% of 1-RM Clean & Jerk
*Sets 4-6 – 80%
D.
Three Sets:
Dumbell Floor Press x 10-12 reps @31X1
Rest 45 seconds
Ring Bicep Curls x 12 reps @3021
Rest 45 seconds
Banded Pull-Aparts x 30 reps @21X0
Rest 45 seconds
Optional Additional Conditioning Session
For max distances:
30 Seconds of Running @ 90-95% effort
Walk/Jog for 90 seconds
1 Minute of Running @ 90-95%
Walk/Jog for 2 minutes
2 Minutes of Running @ 90-95%
Walk/Jog for 3 minutes
3 Minutes of Running @ 90-95%
Walk/Jog for 4 minutes
2 Minutes of Running @ 90-95%
Walk/Jog for 3 minutes
1 Minute of Running @ 90-95%
Walk/Jog for 2 minutes
30 Seconds of Running @ 90-95%
Gymnasty
Pull Day