4/1/14 WOD

supplements

As some of you may know the supplement industry is multi million dollar industry and it’s  hard to distinguish what is good and what is crap.  First off you can get most of your nutrients from a well balanced diet and supplements should be used for just that, supplementing your diet.  It’s a proven fact that supplementing a protein in the liquid form post workout will aid in the recovery of muscles.  Creatine and HMB have multiple benefits for endurance and strength athletes.  Click here for more details. 

There are hundreds of choices and we happen to carry a few of the highest quality supplements out there.  If you are looking for a supplement or already take other supplements, I suggest you try some of the above supplements.  We don’t carry these supplements to make a profit off our CFTC people, we carry and sell these products at a low price to provide our people with the best to help boost and recover from strenuous exercise.  Keep up the strong work and keep training hard!

FUNCTION

A1. 5 x 4 Tempo Back Squat- heaviest possible w/ 3 count pause at bottom- rest 90 sec.

A2.  5 x 2-3 Weighted Ring Pull-ups @41X1- heaviest possible remaining at tempo- rest 90 sec.

B2.  4 x 5 Close Grip Bench Press- heaviest possible- rest 90 sec.

B2.  4 x 5 Pendlay Row @31X0- heaviest possible remaining at tempo- rest 90 sec.

C.  For Time:

AD 100 Cals

20 TGU’s- 53/35

155m Farmers Carry- 70/53 (each hand)

30 GHD Sit-ups

 

DRIVE

A.  5 x 1 Clean from blocks (just above knee)+ Jerk- work to max for the day- rest 90 sec.

B.  Back Squat- 1 attempt to establish a 20RM- rest 1:00 ( before attempting C)

-add approx 5-10# to last weeks number but do not go heavy enough to fail.

C.  Front Squat- max reps @ 100% of part B.

D.  3 Rounds for times of:

Row 1K

20 T2B

-rest .5:1 (rest half the length of the round)

 

3-31-14 WOD Results

 

 

Posted on: March 31, 2014admin

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