WOD: Wednesday the 17th September 2014

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


GPP

Strength

Press 3×5

*Add 1kg

 

Conditioning

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.


COMP

Strength

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.

 

Conditioning

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.

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