Wed / Nov 27th 2013 – Happy Thanksgiving

Happy Thanksgiving everyone, so appreciative of all of you who make CFSD what it is!  Enjoy your time with fam and friends, see as many of you as possible at 4PM on Friday!!

TODAY’S WODS

Level I

Skill: Rope Climb

Deadlift Find 5RM (technique limiting)

5 Rounds

3 reps of 70%% Deadlift 5RM
7 Burpees
10 KTE
Rest 30 secs (do not skip rest)

 

Level II

Warm-up: 2 Sets
200 Meter Row
5 Each Arm Windmill

10 Min Mobility Lower Back, Chest

A1) Close Grip Bench 3×5 (Grip should be shoulder width apart and AHAP)
A2) TTB 3×5
A3) Clean Pulls 3×3 @ 85-100% of 1RM
Rest 60 Seconds

B) AMRAP 15 MIN
10 HSPU
5 Muscle Ups
10 Box Jumps
20 Alternating Pistols

 

BW & KB

Mobility:
15min Trainer led mobility to calves
YouTube Preview Image

MuscleChainRecruitment/Core:
6x15ea Thai Planks

WOD:
3min work 1min rest for 4rds

-10 Goblet Squats
-1 Rope Climb
-5 Burpees

Trainer led cooldown&stretch

 

SDPD

Warm-up: 10x 100 Meter Sprints Rest 1:1

A) Back Squat @ 50% of 1RM 3×20
Rest 60 Seconds
HSPU 3×10
Rest 60 Seconds

B) AMRAP 20 MIN
20 Reverse Lunges
10 KB Sumo Deadlift High pull
250 Meter Row

 

WOMEN

Warm-up: 250 Meter Row
10 Negative Pull-ups

A) 3×50 Meter Sled Pulls (AHAP)
B) AMRAP 20 MIN
10 Thrusters
500 Meter Row
20 Renegade Rows

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