CFBK WOD’s 2015 – Monday, 7 September 15

CFBK WOD’s 2015 – Monday, 7 September 15

cfbk-11

MOBILITY:
3*30 sec/side, Anterior deltoid r-band stretch (https://www.youtube.com/watch?v=tMQTNTqVb7k)

STRENGTH:
Overhead Press
3*70%
3*80%
+3*90% (ME)
4th 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:
Every 4 minutes, for 20 minutes (5 rounds):
Row 250 Meter
5 Power Cleans (48/35)
10 Shoulder to Overhead (48/35)
Note: stagger this workout as needed to accomodate athletes and rowers (allocate time for this). Round one starts at min 0, round two at 4 min, round three at 8 min, etc.