For those coming in to CFPMobility WOD: http://mobilitywod.blogspot.com/
Strength
Deadlifts
5-3-3
WOD 20min AMRAP
Start with a 1000m run
5 Burpees
7 Ring Dips
9 Snatch grip Deadlifts 50/40
*The 20min clock starts at the start of the run, the quicker you get back means the more time you have on the AMRAP.
*This is a free flowing WOD with a light weightlifting movement. If you cant get 9 Deadlift reps out unbroken then reduce the weight.
Post loads/rounds to comments
Rest day from Programming.
ReplyDeleteDid the 1000m Run. 3.59mins
HSPU on the min 1 1 x 1 1 1 x x
M/U into Max Dips on the min 8 6 2 2 2 2 2 1
CFP welcomes Rocco and Vince (aka that spaghetti)
Deadlifts: 90 x 5, 100 x 5, 105 x 3, 110 x 2 (failed on 3rd attempt)110 New pb Yeh!
ReplyDeleteWOD: 1km run 4:35
6 rounds + 4 used combo of red & yellow/ bands for dips
PT with Glenn today. Another great session - thanks HC!
ReplyDeleteWorked on squat snatch - feeling much more comfortable with this now. Also worked on OHS - wasn't able to do my previous 1RM (45kg) but could do 42.5kg.
Deadlifts
ReplyDelete5 @ 140kg
3 @ 150kg
3 @ 150kg
WOD
1km 4:18
8 rounds + 7
Deadlifts
ReplyDelete70kg x 5
75kg x 3
80kg x 3
WOD
1km 5:47
6 rounds + 5
Orange band for ring dips
WOD
ReplyDelete1km 4.29
8rds + 15 (35kg, orange band for dips)
Deads:
ReplyDelete160kgs(5), 180kgs(3), 180kgs(3)
WOD:
6 rounds + 7 Rxd
Run: 4.40
Deads:
ReplyDelete80(5) 90(3) & 100(30) really happy with this.
WOD
6 + 5 1st 2 Rdips on each rounds RXD and then next 5 with yellow band.
RUN:4:05 not happy with this I know I can run this faster. anyways next.
Deads- Just worked on the lift not the weight.
ReplyDeleteWOD
Run 5.16
9+17 with yellow band for ring dips and rxd weight for DL.
Deadlifts
ReplyDelete5 @ 150kg
3 @ 155kg
3 @ 155kg
WOD
1km - 3:46
10 rounds even as RXD