CFBK WOD’s 2015 – Friday, 4 September 15

CFBK WOD’s 2015 – Friday, 4 September 15

floor-press1

MOBILITY:
3 rounds
30 sec Ring pec stretch
10 Ring Y-stands (https://www.youtube.com/watch?v=YUIH_TntR0c)

STRENGTH:
Floor press
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:
2 Rounds:
– Max Reps unbroken Floor press (80/70 % of bodyweight)
– 20 Ring Rows
– 30 double unders
Rest 60 seconds, repeat. Score= Total floorpress reps & time