WOD: Monday the 14th July 2014

Sunday, July 13th, 2014 / CFMSD Workout of the Day


GPP

Strength

Back squat 3×3

*Heavier then last week. We will be testing next week

 

Conditioning

Tabata bottom to bottom air squats straight into a 1.6km run

 

*Score on the tabata will be your lowest round. E.g you do 12, 12, 10, 15 you take the lowest score, which would be 12. So the goal is to maintain. We will also score your time on the run

 


COMP

Weightlifting

A) Take 15min to build up to a heavy snatch triple (not T&G) no longer then 5-10sec between reps.

 

B) 10min EMOM of:

2 snatch balance

*Start at 60% of 1rm snatch and build each set.

 

Strength

Back squat 3×3

*Heavier then last week. We will be testing next week

 

Conditioning

5min AMRAP of:

Squat clean thrusters 70/45kg

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