Rest Day

Alex V at Gold Coast Open Day

For those coming into CFP

Strength
Deadlift 5,3,1
First working set is 5 reps @ 75% of your 1rm
Second working set is 3 reps @ 85% of your 1rm
Third working set is 1 rep (or more) @ 95% of your 1rm

WOD AMRAP 15 min
5 Deadlifts 60/50
3 Squat Cleans 60/50
2 Front Squats 60/50
1 Burpee Jumping Pull-Up

(With the Burpee Jumping Pull-Up, you must start from a dead hang after the burpee is completed.)

9/6/2010

Jen before WOD #3 at Regionals

WOD
Run 800m
Then 5min from final athlete

3 Rounds
50 D/Unders
21 Wall Ball
12 KTE (From rings)

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8/6/2010

Strength
Push Jerk 5-5-5
Push Press 1-1

WOD
21-15-9 with 200m run after designated reps
KB Swings 24/16kg
Sit-Ups
Ring Dips



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7/6/2010

WOD - Cindy with a twist
MAX Rounds in 30 min of;
5 Pull-Ups
10 Push Ups
15 Squats
Every 3min you must perform 3 Power Cleans 70/50

Rest Day

Grass Fed Beef Comparison

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