WOD: Friday the 12th September 2014

Thursday, September 11th, 2014 / CFMSD Workout of the Day


GPP

Strength

Front squat 1rm

 

Conditioning

5 rounds for time of:

10 hang cleans 60/40kg

10 burpees


COMP

Strength

A) Front squat

8-8-8

*Start at your last set of 10 from last week and build up.

 

B) Barbell rows (3sec pause on chest)

8-8-8 –rest 1:30

*Drop weight way back from what you normally would do. Focus is on a good solid pause.

 

Conditioning

EMOM for 20min

Odd- 12 burpees

Even- 15 cal row

*Go at 90% effort on each movement. Not 100% but do not take it easy. Same pace on each set. Smooth and consistent

 

Finish with an easy 10-15min easy row/bike etc.


This looks like it will be heaps of fun….. 

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