WOD: Monday the 1st September 2014

Sunday, August 31st, 2014 / CFMSD Workout of the Day


GPP

Strength

Back squat 3×5

*Add 2.5-5kg. No pause YAY.. Just good old normal squats. Speed out of the hole.

 

Conditioning

21-15-9 of:

Front squats 50/35kg

Burpees over bar


COMP

Weightlifting

Take 15min to build up to a max 2 position snatch (floor, hang)

*try get a few good sets in here

 

Strength

Back squat 3×5

*Heavier then last time by 2.5-5kg. No pause

 

Skill

10min EMOM of:

1 legless rope climbs (no jump)

2 wall climbs

*Scale by jumping up to shorten ROM

 

Conditioning

21-15-9 of:

UB Front squats 60/40kg*

Burpees over bar
*if you break do 10 burpees before starting where you left off


Don't forget to register for this. Don't regret not doing it. Just do it!

flyer 2014 throwdown 2

 

 

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