Tue / 6 Oct 2015

TEST WEEK DAY TWO

Daily WOD

A. CFSD W/U #1

B. Test your MX

1. Hollow Rocks (maintain constant motion, any pause or feet touching ground ends test)

2. Broad Jumps (measure ft+inches), three attempts

C. For Time

● 800m Run (Row 1k if raining)
● 21 Thrusters (95/65, 65/45#)
● 21 L­-Pull­ Ups (L1 ­- 11 Strict Pull­Ups ­OR­ 21 Ring Rows)

Mobility and Conditioning Class

Mobility

● 15min to flexors

MCR/Core

● 1 set Tabata Situps

Conditioning

16:30min Rotating Tabata
● Jumping Lunges
● KBS
● Plank Holds

Team CFSD

A) 2 Ground to knee + Hang Snatch
5 x 1 @70% + 10#

B) Clean from Blocks 5 x 2 @75% +10#

C) Front Squat 4 x 3 @75% + 10#

D) 20-30 min gymnastic skill work

For part A you are basically doing snatch grip Deadlift but stopping at the knee. From the ground to your knee should take 3 Second (tempo) and pause for 2 seconds before the hang snatch

Gymnasty

A. Stall Bar Core Series ~10 mins

B. 3 Rounds each of
5 OAC (Tempo 42X) + BL (3-15 sec hold)

5 HeSPU (Tempo 42X) + PL (3-15 sec hold)

5 Reverse HLL (Tempo 42X) + FL (3-15 sec hold)

  • October 6, 2015
  • WODs