Jackie

WOD - "Jackie"
Row 1000m
50 Thrusters 20/15kg
30 Pullups

Work skills around this benchmark & availability of rowers

4/10/2011

CFP welcomes Big Phil to the mix. An ex state level rower who's looking to re ignite that flame. A couple more "Essentials" to go.

STRENGTH
Back Squat
3@85% - 3@90% - 3+@95%

WOD - 15min AMRAP

7 Ring Dips
16 Overhead Lunges 20/10KG
400m run

Tuesday & Thursday

The CFP timetable will resume as normal regarding the 6am & 9:30am sessions.

3/10/2011

STRENGTH
Squat Clean
3@85% - 3@90% - 3+@95%

WOD
Tabata HPC 40/25
Tabata Horizontal Ring Pulls
(Alternate with 4 Rnds each)
2min Transition
Tabata Run (8rnds)
1min Transition
Tabata Pushups (4rnds)

Public Holiday Monday

There will be only one session tomorrow at CFP at 9:30am with Veronica.