WOD: Wednesday the 23rd July 2014

Tuesday, July 22nd, 2014 / CFMSD Workout of the Day


GPP

Strength

A1) Press

2-2-2-2-2 – rest :20

 

A2) 5x ME strict chin ups (3sec pause over the top) –rest :20

 

A3) Row 200m ME –rest :2:00

 

*Goal here is to start heavy and build on the press. ME unbroken chin ups and go HARD on the rows. Cycle through all 3 movements then have a rest. Repeating 5 sets total.


Comp

If you missed the EMOM yesterday you should maybe do that. At least the muscle ups. Go get it. 

Strength

You have 25min to find a 3rm in the Press, push press and push jerk. Good luck, have fun

 

Skill

EMOM for 10min

C2b progressions

 

Conditioning

6 sets of:

:30 ME Air bike

-Rest 2:00

*You are welcome : ) 

 

 

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