CFBK WOD’s 2015 – Tuesday, 8 September 15

CFBK WOD’s 2015 – Tuesday, 8 September 15

camille-back-squat

MOBILITY:
5 min of Flow Hip Mobility Circuit (https://www.youtube.com/watch?v=XH0b7T_LSkY)

STRENGTH:
Back Squat
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:
15-12-9-6
DB split snatch to reverse lunge, single arm arm (20/12.5) (L/R=2)
DB Goblet squats
*4 shuttle runs after finishing each round (from storage room to platform and back= 1)