Wed / Oct 1 2014

112

TODAY’S WODS

Level I/II

(ME) Back Squat
3-3-3-1-1-1

4 Rounds

800m Run
2 min rest between efforts

*Does today seem light, you’re going to need it.
There WILL be Hell to pay tomorrow, getcha mind right!

“If you’re going through Hell, Keep Going.”
-Winston Churchill (CFSD Motto)

adri

BW & KB

Mobility:
-5min Lacrosse ball to shoulders
-5min Trainer led mobility to back
-2min flexor stretch per side
-1min boyfriend stretch

MCR/Core:
6x Mx HollowRocks

WOD:
16min Alternating Tabata
-Ring Dips
-Squats

der

TEAM CFSD

A) push press + Split jerk x 6
3 push press + 1 Split Jerk

B) Weighted dips 7 x 2
3 second pause at the bottom

C) 21 – 15 – 9
Thruster 115/75
Box Jump
Toes to Bar

emil

LADIES

A) Strict Shoulders Press 5×5@65% of 1RM. *you will preform these with a TEMPO 30X1

B1) Negative Strict Pull-ups 5×6-8
Rest 30 Seconds
B2) Negative Ring Dips 5×5
Rest 60 Seconds

C) TABATA: 8 Rounds each movement
Wallballs
Hip Extensions
HRPU

This entry was posted in . Bookmark the permalink.

Leave a Comment

Leave a Reply

Your email address will not be published. Required fields are marked *

CAPTCHA Image
Refresh Image

*

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Current ye@r *