For those coming in to CFS
Mobility WOD: http://mobilitywod.blogspot.com/
Strength
Power Clean/Front Squat or
Squat Clean
3-3-3
WOD-Teams of 2
AMRAP 20min
12 KB Swings 24/16kg
10 Wall Balls 5kg-10ft/5kg-8ft
8 KTE
1/2 Gasser
* One person working for swings, wall balls, KTE. Perform kettlebell swings and then swap, team mate then performs swings. This continues through Swings, Wall Balls & KTE.
* If one team mate doesn't perform unbroken reps for swings, wall balls or KTE's then their team mate will perform 5 box jumps.
Post loads/rounds to comments
Squat Cleans
ReplyDelete3 @ 45kg
3 @ 47.2kg (f) got 2 reps
3 @ 47.2kg (f) only got 2 reps out again :(
After the first set of 3 @ 45kg i bumped it up to 50kg but only got 1 rep out.
Improved from the 6/9/2010. 3RM was 40kg.
WOD - Worked with Mitch
7 rounds even
Found this WOD really gassed me, could have just been coz of my "big" weekend. hahaha
Go the Dragons!! :D
Squat Clean
ReplyDelete3 @ 80kg
3 @ 80kg
3 @ 90kg
3 @ 90kg
WOD
7 rounds even as RXD
Thanks for not making me do any box jumps Sierra! I found this WOD harder than it looked, the gassers lived up to their name