cfa

Friday 8.14.2015

Strength
12 x 2 Deads every 30 seconds @50%

Conditioning

6 min AMRAP
10 Front Rack KB Squats R 53/35
40m Shuttle
10 Front Rack KB Squats L
40m Shuttle

Finisher 
3 x 15 Back Extension
3 x 25 Sit ups

Competition

10 min Handstand walk work
5 min Triple Under work

 

Beginner

Strength
5 x 5 Deadlift

Conditioning

6 min AMRAP
10 Weighted Reverse Lunge 
20m Shuttle

Finisher 
x ME Hanging Knee raise

Monday 8.10.2015

Strength
20 min to find 1RM Back Squat

Conditioning 

Team of 2:
8 Rounds (4 Each)
250/200m Row
7 Front Squats 135/95
(bar taken from the ground)

*1 partner does a full round while the other partner rests. 

Finisher
3 x 10 per leg
DB Bulgarian Split Squat 

Competition
10 min Row For Meters

Beginner

Strength 
10 min EMOm
2 Back Squat (medium)

Conditioning 

Team WOD
14 min AMRAP
200/250m Row
10 Goblet Squat 

Finisher
3 x 20 sit ups