Mobility WOD
For those coming in to CFS
Strength
Deadlift & Squat
5-5-5 @ 75% 1rm
Setup: Work up to 5rm Deadlift (no heavier than 75%1rm) Then straight after performing 5 Deadlifts, perform 10 Back Squats @ either 50-40 30kg. You must be able to do squats unbroken & at a steady tempo.
WOD-Teams of 2
30-24-18
Thrusters 50/35
Ring Dips
*Partition reps as needed with your team mate for both thrusters & Ring Dips
Stabilization
3x20 Partner Situps (Throwing med ball at top of sit up)
Post loads/time to comments
For those coming in to CFS
Strength
Deadlift & Squat
5-5-5 @ 75% 1rm
Setup: Work up to 5rm Deadlift (no heavier than 75%1rm) Then straight after performing 5 Deadlifts, perform 10 Back Squats @ either 50-40 30kg. You must be able to do squats unbroken & at a steady tempo.
WOD-Teams of 2
30-24-18
Thrusters 50/35
Ring Dips
*Partition reps as needed with your team mate for both thrusters & Ring Dips
Stabilization
3x20 Partner Situps (Throwing med ball at top of sit up)
Post loads/time to comments
Deadlifts 5@100kg with 48kg [2x24KB] for Back Squat.
ReplyDeleteWOD 15-12-9 [odd man out] 50kg thruster, yellow band dips 10:00min
Enjoyed my fisrt session at CFS, might have to come back more often.
james and i
ReplyDeletedeadlifted = 80kg
back squats = 40kg
the wod was done in 10:20
with a 30kg thruster
and yellow band ring dips.
the situps were good but i prefered
the hover we were doing on tuesday night.
feel that burn.