WOD: Wednesday the 15th October 2014

Tuesday, October 14th, 2014 / CFMSD Workout of the Day

GPP

Strength

Deadlift 5rm

*Add 2.5-5kg from last time

 

Conditioning

21-18-15-12-9-6-3 of:

KBS 24/16kg

Box jumps 24/20”


 

COMP

Strength

Deadlift 5rm

 

Weightlifting

10min EMOM of:

3 power snatch (T&G)

*Heavy but perfect. Should be as much heavier then “Isabel” as possible. Same weight for all sets

 

Conditioning

7 sets of:

30 UB double unders

10 cal Air bike ME

-rest 2:00

*Must really go all out on the bike.


 

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