Tue / 30 Sep 2014

inspire

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

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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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