7/29/13 WOD

2013_cftc_games

Sign-up Sheets will be posted in the CF Area.

STRENGTH

A.  3 x 5 Back Squat- build to heaviest possible; rest as needed.

B.  3 x 5 Bench Press- build to heaviest possible; rest as needed.

*Add 5lbs from last week.  We are now 7 weeks into adding 5lbs each week to our squats and presses, both should be getting really heavy by now.  If you fail on your heaviest attempt and can no longer move up in weight, take 90% of heaviest attempt and start over from that point.

CONDITIONING

4 Rounds of:

8 KBS-70/53

20 sec. AD Sprint (max effort)

*Rest 1:1

+

4 Rounds of:

8 KBS- 70/53

30 sec. Row Sprint (max effort)

*Rest 1:1

+

4 Rounds of:

Prowler Sprint- 165/125

30 yds High Handles

30 yds Low Handles

*Max effort, rest as needed.

Posted on: July 28, 2013admin

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