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)