Strength/Skill Development
Complete 4 rounds of A1/2:
A1. Sumo deadlift @ 2111; 3-5 reps
A2. FLR on rings: accumulate 30s
B. Goblet squat @ 1010; 8-10 reps x 3. Rest 90s b/w sets.
WOD
Complete 6 rounds of:
Power clean x 5 (60-70% of a multi-rep max NTE 135/95lbs)
200m run
for time.
Post deadlift, time & power clean load.
Please note: for those gearing up for The Open this is the time to leave a bit in the tank for efforts and focus on efficient movements & relaxed breathing.
The first workout of the Open 2012 will be announced THIS Wednesday-TOMORROW evening! If you have not done so already get yourself registered. You never know what will come out of the hopper and you could help CFA qualify a team to the Mid-Atlantic Regional!
Name SDLx? Time PC
Ward 205×5 9:58 115
MenneM 205×5 9:13 105
Scott 215×5 10:14 115(250row)
Ozzie 225×5 10:03 95
Evan 300×4 9:34 135(+extraround)
Diane 98×5 11:58 38
Hans 195×4 10:15 85
Allan 255×5 9:34 95
A fun one to watch everyone putting out full effort.
Actually, I followed Shanna’s advice and worked to leave a “bit in the tank for efforts and focus on efficient movements & relaxed breathing”.
Kelly 165×5 10:54 40
KK 285×5 10:04 95
Sarah D 145×5 10:23 65
Shankle 165×5 9:13 55
Gail 175×5 12:02 55
Beth 165×5 11:21 75
Holland 185×5 10:27 135
Tina 165×3 10:13 65
Brooke S 180×5 12:37 95
G Mo 90×5 11:15(4 rds)