Thursday, November 3, 2011

CFP Grinder


Strength
Find 3rm Thruster Dbell or KB
Then perform 5 reps/min for 5min with a plank hold for remainder of minute

20min AMRAP
Start with a 1km run
Then
5 single arm thrusters
10 kb swings
5 single arm thrusters
10 dips

Note: Only run the 1km Once.
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4 comments:

  1. BrendanNovember 3, 2011 at 9:14 AM

    3rm Thruster. Started with 28kg KBs, then dropped to 25kg dbs then had to drop to 24kgs. Bit harder and heavier.

    1km run: 4.28

    WOD: 5rounds + 20 @ 45lb dumbells.

    This puppy was tough.

    ReplyDelete
  2. Lynne FitzNovember 3, 2011 at 1:01 PM

    Hey Jody would loved to of given this one a crack . Just up my street . Maybe mañana . Te veo entonce

    Good work Brendan
    Adios amigos

    ReplyDelete
  3. dan mNovember 3, 2011 at 8:51 PM

    strict press 5,5,5
    60,65,67.5(pb)

    3rep thruster 32kg kb (not 3rm couldve done heavier)

    on the min at 45lb db

    wod
    1k row 3.18
    5+21 with 24kg kb plus one round of a hc special with chains on a 16kg kb??. subbed kb swings for pull ups

    ReplyDelete
  4. COURTS :)November 4, 2011 at 9:26 AM

    me 2 mum i want to do this :)

    ReplyDelete

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