CFBK WOD’s 2015 – Thursday, 3 September 15

CFBK WOD’s 2015 – Thursday, 3 September 15

pigean

MOBILITY:
3 rounds of
30/30 sec pigeon stretch
5 toe touch inchworms (https://www.youtube.com/watch?v=zm0nsBmic9w)

STRENGTH:
Deadlift
5*65%
5*75%
+5*85% (ME)
4 th set (load drop-set): Take 10% weight off previous set and repeat same amount of reps
Notes: Add 2.5 to 5 kg from previous cycle. All lifts are based on percentage of 90% of 1RM, NOT true 1 RM

CAPACITY:
3 Rounds of:
– 1:00 Wall Balls (20/15)
– 1:00 Row for Cals
– 1:00 Rest
Notes: stagger athletes if needed



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