WOD: Wednesday the 17th September 2014

Tuesday, September 16th, 2014 / CFMSD Workout of the Day



Press 3×5

*Add 1kg



1km row (HARD)

-Rest 1:00

Then 3 rounds of:

15 c2b pull ups

20 push ups (hand release)

25 sit ups

*Score is the 1km time and the total time from the whole wod. So go hard on the row.



A1) Pause Ring rows 5xME (2sec pause at chest) –rest 1:00

*Set your body up with feet on a box and body parallel to the floor. These should feel really hard.


A2) Pause back squats (10 sec at bottom)

1-1-1-1-1 –rest 1:00

*NO BELTS! This is more of a midline session. Stay tight as fuck at the bottom and stand with as much speed as possible. Start at 65% 1rm and build if possible.



6x500m row

-Rest 2:00

*Goal is to pick a pace and hold that for all sets. Don’t be lazy but don’t start of as a hero and die in the ass on last few sets.