WOD: Wednesday the 22nd October 2014

Tuesday, October 21st, 2014 / CFMSD Workout of the Day


GPP

 

Today is a more focused weightlifting/strength session. Enjoy the change of pace

 

Weightlifting

Power clean

3-3-3-3-3-3

*These aren’t t&g, can drop and reset

 

Finisher

500m row sprint

 


COMP

 

Weightlifting

A) 6min EMOM of:

5 power snatch T&G

*Heavier then Isabel if possible.

 

B) 6min EMOM of:

5 power clean and jerks T&G

*Heavier then grace if possible

 

Skill

EMOM for 20min

Odd- 1 muscle up + 3-5 strict ring dips

Even- 16 pistols (alternating)

*Be sure dips are DEEEEEEEEP and solid lock out

 

Conditioning

7 sets of:

15 cal Air bike ALL OUT

-rest 2:30

*Need to really hammer down hard on this one. Earn that rest.


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