WOD: Tuesday the 14th October 2014

Monday, October 13th, 2014 / CFMSD Workout of the Day

 

GPP

Strength

5xME strict pull ups –rest 2:00

*If you are doing 10 plus do c2b. If you need to scale use a band that allows for 5-8 tough reps. Not 10-15 easy reps.

 

Conditioning

Row 1km

12 wall climbs

Run 1km



 

COMP

Strength

A) Front squats

10-10-10

*Start from last set of 10s and build if possible from  http://crossfitmsd.com.au/wod-friday-the-5th-september-2014/

 

B) Barbell rows

10-10-10

*Perfect form. Pause for a 2 count on the chest

 

Conditioning

3 rounds for time of:

15 OHS 50/35kg

10 burpees

5 muscle ups

800m run

*Scale number of muscle ups if needed to maintain intensity. After you finish aim to have a total of 15 MU for the day


 

I found this interesting. Some god education for those who like to learn about this type of stuff 

20141014-181215.jpg