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TUESDAY – 9.13.2016

12
Sep

TUESDAY – 9.13.2016

CFV,there will be an adjusted schedule for this Saturday. The Saturday class will be at 9:00 am instead of 9:30 am, to compensate for the gymnastics movement clinic.

Also, this week we are going to be working into some 5 Rep Maxes, this is to prepare you to work into 2 Rep Maxes next week. After that we are going to work into 1 Rep Maxes. Try not to miss these classes,knowing these numbers is important. We are going to be switching back to working with %’s soon with our lifting strengths! Have a great week and enjoy this beautiful weather.

WARM UP
3 Rounds
5 SDHP (Bar)
7 Strict Press (Bar)
9 V-Ups
100 M Run

STRENGTH
10 Min EMOM
ODD: 10 Ring Dips/Matador Dips/Dips on bench
EVEN: 6-8 HSPU/Modified HSPU/Dbell Strict Press (AHAP)

WOD
21 Deadlifts 255/165
5 Rope Climbs
400 M Run
15 Deadlifts
3 Rope Climbs
200 M Run
9 Deadlifts
1 Rope Climb
100 M Run

L2
225/135#
L3
205/115/Scaled

MIDLINE
3 x 20 Weighted Sit Ups (AHAP)
Rest as needed between sets

 

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