WOD: Wednesday the 21st May 2014

Tuesday, May 20th, 2014 / CFMSD Workout of the Day


GPP

 

Strength

Deadlift 5rm

*Add 2.5-5kg to last session

 

Conditioning

Row 1km

Then 3 rounds of:

25 KBS 24/16kg

20 ab mat sit ups

15 push up (hand release)


COMP

Weightlifting

Start at 50% of your max clean and jerk and then EMOM until max 1x clean and jerk add 2.5 – 5kg

*Amount of weight depends on your max. Try to get at least 10 lifts in and anything over that should be reaching max.

 

Strength

Deadlift 5rm

*Same as GPP. Start heavy but allow room to build

 

Conditioning

Row 500m

20 ring dips

Row 400m

15 ring dips

Row 300m

10 ring dips

Row 200m

5 ring dips

Row 100m


Perfect Squat from baby

 

 

 

 

 

 

 

 

 

 

Put this one up a long time ago. Just wanted to everyone to know how to squat 🙂

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