Monday, January 17, 2011

Rest Day

For those coming in to CFS

Strength
Strict Press
3-3
Thruster
3-3-3


WOD (Individual or Partner)
4 min of Double Unders
3 min of Front Squat 50/40 (40/30)
2 min of Push Ups (Release at bottom)
1 min of Push Press 50/40 (40/30)

*Both team mates can work at same time on Double Unders
*Only one person working on front squat & the bar can touch the ground once started.
*Both can work during pushups
*Only one person working during push press (Same rules as squat)

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3 comments:

  1. nathan lowndesJanuary 17, 2011 at 8:38 PM

    strength worked with james and zinga.
    3@50kg
    3@55kg
    w.o.d solo tonight.
    d/u=55
    b/squats=35
    p/ups=34
    p/press=10
    total=134 reps. pretty happy with this wod.
    just my double unders holding me back.
    everything else was good.

    ReplyDelete
  2. JDRJanuary 18, 2011 at 1:42 PM

    Strict press: 3@60 / 3@60
    Thrusters: 3@60 3@70 3@75

    WOD: 234

    ReplyDelete
  3. andrew zinghiniJanuary 19, 2011 at 12:30 PM

    strength with james and nathan
    strict press
    3@50
    3@55
    thruster
    3@50
    3@60
    3@70

    wod = 115 reps

    pissed with the results

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