Any CFSD Ladies ready to recreate this?! Stay consistent, ask your trainers questions about Nutrition. It all starts with you!
TODAY’S WODS
Level I/II
3 Pos Snatch (3×3)
Tall Snatch, High Hang, Mid Thigh
*Dot Drill*
5 different patterns, repeat each 6 times
For Time
50 Box Jumps
500m Row
50 KB Swings (1pd)
200m Backwards Run
50 Sit-Ups
400m Run
BW & KB
Tabata Tuesday
Mobility:
-5min Lats
-10min Flexors
MCR/Core:
-75 Hip Ext
-25 Back Ext slow
WOD:
3min work 1min rest for 4rds
-Rope Climb
-15 KBS
-15 Ball Slams
TEAM CFSD
A) Snatch x 6
1 rep is:
High Pull + Hang Snatch + Snatch
B) Supine weighted Pull up 1.1.1 x 5
C) 12 Min Amrap
2 Muscle ups
4 Hspu
8 Kbs 2/1.5
GYMNASTY
We Press On! Progressions for Hollow Back Press, HS, SLS
3 Rounds
2 Muscle Ups/Strict Pull-Ups
5 FL Pulls/Ring Curls
1 Rope Climb
Rest 3-4 mins between rounds
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