WOD: Tuesday the 19th August 2014

Monday, August 18th, 2014 / CFMSD Workout of the Day


I would love to see all those who competed on the weekend competing down in Hobart on the 4th of October. I'd also like to see all those on the sideline watching compete and I'd also like to see everyone else compete. Russel has set a challenge to see if we can get 20 athletes competing. I doubt we can, prove me wrong. 

Organise amungst yourselfs travel and accomo as people will want to leave on different days etc. We can and should organise an MSD dinner the night before then after the comp catch up for beers.

Register by the 20th September and save $10. This will book out fast. Last year it was huge and this year will only be bigger…. Get onto it now. 

All info is on their website which has been linked on the flyer on the right side of the page!. 


GPP

Strength

A1) Press 4×5 –rest :30

*Add 1-2kg from last time

 

A2) 4xME strict chin ups –rest 2:00

*If you have 10 plus do c2b strict

 

Conditioning

10 rounds for time of:

30 double unders

10 burpees

*15min cut off. Scale if needed 


COMP

 

Strength

Press 5rm

*Try for heavier then last time

 

1×5 @ 95%

1×5 @ 90%

1xME @ 85%

 

-rest 2:00 between sets

 

Conditioning

2 cycles of:

In a 2min window row 400/350m then in the remaining time AMRAP c2b pull ups

-rest 1:00

 

Rest 3:00

 

2 cycles of:

In a 2min window row 400/350m then in the remaining time AMRAP bar muscle ups

 

Rest 3:00

 

Row 500m for time

*ALL OUT EFFORT


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