New FALL Training Cycle Begins in 3,2,1...
09.10.2012 WOD Level 2 Level 2- CP Capacity Tester
Skill:
Handstand Pushup and Squat Clean Tech
Workout of the Day:
"Unbroken"
4 Rounds [cockdiesel=7rounds]
4x HSPU
5x Squat Clean-135/95#
6x CTB Pullups
7x KB Swing- 70/53
Trainer Notes and Points of Performance
Ok gang, here is the first workout of our new strength and conditioning cycle, it encompasses both gymnastics and a bit of weightlifting. Approach this workout with a controlled pace, and you will pass with flying colors, come out of the gates hot, and try to sprint and you will be burned. Your goal is to complete the movements unbroken, each movement, all reps, each round. There will not be a penalty assesed for not doing so, however this should be your goal moving forward. The available scaling options will be:
Hanstand- with band/ or 5 sec Handstand Holds ( ie 4 HSPU would be 4 kick up into handstand and hold for 5 seconds for 1 rep, you will do this 4 times if scaled
Clean- 95/65#
Pullup- if on band go CTB, if dont have CTB off band, but regular pullups go chin over vertical plane
KB- Everyone should swing the big one, but if needed- 53/35#
Matt
Level 1- Lactic Endurance Tester
WOD:
A.
Work up to a Heavy Split Jerk in 8 Attempts from a bare bar
B.
3 minutes of Box Jump-24/20"
1 minute of rest
3 minutes of KB Swings-53/35
1 minute of rest
3 minutes of Thrusters-95/65#
Reader Comments (10)
Everyone should swing the big one
heheheheheh
Nice one Matt, looks like a good WOD to start the week!
LOVE THIS ONE! Who's gonna be joining me in the 515p crew??:)
i'll be genuinely bummed to miss this...
get it PM crew!
Great wod! We had some women go cockdiesel in the 9:45 class...nice job Catherine and Erin!
Great Work to all the women's class- especially ERIN RAITT GOING C*DIESEL
im aiming for 5:15
im aiming for 5:15
You dont want to have the deuce and a quarter club at 7:15??
These will be good.
awesome video- love your kids!!