WOD: Friday the 5th September 2014

Thursday, September 04th, 2014 / CFMSD Workout of the Day


Strength

4xME strict pull ups –rest 1:00

*If you have 10+ plus do c2b. If you have 10+ c2b add weight

 

Conditioning

625m farmer carry 2×24/16kg

20 back squats @ Mondays 3×5 weight

150 double unders

*Break up back squats as needed. Try doing big sets. Do not go to failure.


COMP

Weightlifting

10min EMOM of:

1 power snatch + 2 snatch balance

*Heavy but perfect. Speed under the bar. Start at 70% of snatch if possible and build from there.

 

Strength

Front squats

10-10-10

*Start at 60% of best front squat and build if possible. This should suck J

 

Conditioning

A) 3min AMRAP of:

Power clean and S2O 70/50kg

 

B) 15-20min easy row, walk, bike etc.
*This isn't a WOD. This is a flush out. 

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