WOD - CFit, Stongman, Power L.

CFit 5/30/18

1. Warm - up - Row 2k

 

2. Strength - Zero Bounce Deadlift

4x4 @80%-90% of 1 RM

 

3. Conditioning - AMRAP 30 Min.

Bike 15/10 Calories

50 Double Unders

Row 15/10 Calories

15 Burpees to 6" Target

 

4. Gymnastics - For Time

30 Muscle- up +1's

(At the top of the muscle-up complete a second ring dip)

 

5. Accessory - AMRAP 12 Min.

30' Hand Over Hand Heavy Sled Pull

8 Unbroken Dumbbell Squat Cleans

Choose weights accordingly

 

 

CFit 5/31/18

1. 2 Stready Rds.:

15 DB Push press

30 Cal. Bike

10 TTB

2. Strength:

Squat Clean 6x1 Build to 1 RM

3. Met-con: For Time:

60 S. A. DB Clean & Jerk 50/35

50 Push ups

40 Alt. DB Squat Snatch

30 Kipping HSPU

20 DB Overhead squats

10 Strict HSPU

3. Handstand Obstacle 2-5 times

15-25 mins skill work

4. Acc. AMRAP 10 mins.

Row 500/400m

15 GHD situps holding a Medball