12/20/13 WOD

new CFTC gear

For you last minute shoppers the perfect Christmas gifts, new pants, hoodies and shirts are here!  Also give your loved one a some chocolate that won’t make them fat…progenex

FUNCTION

A.  Front Squat- 55/60/65/70/75% x 5

B.  For Time:

“Clean Ladder Cindy”

1 Clean & Jerk- 135/95

1 Round Cindy (5 pull-ups, 10 push-ups, 15 squats)

2 Clean & jerk

1 Round Cindy

Continue..until you reach

10 Clean & Jerk

1 Round Cindy

 

DRIVE

A.  HBBS- 1×5@65%, 3×5@75%- rest 2 min

B1.  4×5 Front Squat @65%- rest 60 sec.

B2.  4 x 5 Tempo Close Grip Bench Press (3 count down, 3 count at bottom, explode up)

C.  5 Rounds for cals of:

1:00 min ME Cal Row

1:00 min Active Rest- keep flywheel spinning.

*rest 2 min, then..

D.  5 min AMRAP

1 Rope Climb-15″

10 HSPU

20 Double Unders

 

STRENGTH

AM

A.  12×3 Power Snatch @ 60%- rest exactly 45 sec (do not need to be TnG)

B.  4 x 10 Close Grip Bench Press (12″ apart)- last set @60% AMAP

C.  Deadlift- 55/65/75% x 5

D1.  3 x 12-15 Weighted Pull-ups- heaviest possible; rest 60 sec.

D2.  3 x 15 Reverse Hypers- heaviest possible; rest 60 sec.

Midline

A.  2 x 10 Med Ball Around the Worlds

B.  2 x 10 Evil Wheels

PM

Invictus Online Comp

5 min of Rowing for max meters

4 min to establish a 2RM Front Squat

3 min of ring Muscle-ups

4 min to establish a 1RM STO

5 min of Burpee Box Overs-24/20

-Rest exactly 5 min, clock at 26:00 complete

AMRAP in 4 min

8 Thrusters-135/95

8 Alternating Pistols

 

Posted on: December 19, 2013admin

Leave a Reply

Your email address will not be published. Required fields are marked *