WOD: Friday the 18th July 2014

Thursday, July 17th, 2014 / CFMSD Workout of the Day


The plan was to test next week but I decided that we will slowly taper. Goal will be to try increase the intensity and lower the total volume. Listen to your body. We will be testing in a few weeks. If you are really really feeling it and want to get after it, talk to a coach. I do suggest being patient and waiting. 


GPP

Strength

Push press

5-5-5

*Start heavy and get heavier

 

Conditioning

21-15-9 of:

Push press 40/30kg

Box jumps 24/20”

T2b

*If prescribed weight is easy go to 60/40.


COMP

Strength

A) Pause front squats

3-3-3

*3sec pause at the bottom of each rep

B) Push press

5-5-5

*Start heavy and get heavier

 

Conditioning

3 efforts at 100% effort on each of:

Row 250m

15 KBS 32/24kg

15 burpees

10 KBS

10 burpees

5 KBS

5 burpees

Row 250m

-rest 12min

*I want 100% effort on each round. Don’t try to pace it out at all. You have 12min to recover so get after it. 


 

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