WOD: Tuesday the 12th August 2014

Monday, August 11th, 2014 / CFMSD Workout of the Day


GPP

Strength

A1) Press 4×5 @ 73% of 1rm –rest :30

 

A2) 4xME UB t2b –rest 2:00

 

Conditioning

3 cycles of the following:

In 2min complete 30 KBS 24/16kg then in the remaining time AMRAP double unders

-Rest 1:00

 

*Score is total DU’s completed


COMP

Strength

Press

Build up to last weeks 5rm and if feeling it go for a better 5rm, if not just aim to do last weeks then…

1×5 @ 95%

1×5 @ 90%

1xME @ 85%

-rest 2:00 between sets

 

Weightlifting

A) Jerk from racks

2-2-2-2 –rest 1:00

*Start heavy and build if they feel good.

 

B) EMOM for 6min

5 T&G power clean and push jerks

*Must be heavier then grace

 

Conditioning

EMOM for 10min

Odd- 200m run

Even- 10 cal Air bike


flyer 2014 throwdown 2

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