WOD / Wednesday, August 29

Rob getting his first bar muscle-up!

Mobility 

1:00 Lizard Pose/side 

WOD

On a 20:00 clock, complete: 

4 rounds of: 

30 AbMat Sit-ups 

15 Single-arm KB Front Squats Right, 53lbs/35lbs

30 Double-unders

15 Single-arm KB Front Squats Left, 53lbs/35lbs 

Max rep Back Squats in the time remaining, 225lbs/155lbs 

 Beach Muscles

3 sets of: 

12 Romanian Deadlifts

15 Ring Rows

18 GHD Sit-ups 

Competitors 

 1. Strength Endurance 

2. WOD 

3. Gymnastics 

20-18-16-12 reps of:

Alternating Pistols 50ft HS Walk after each set 

4. Core 

5 sets of: 

Max Effort L-sit + 15 V-ups 

Rest 1:30  

Endurance (10:00am) 

2 x 1000m Row or Run; Walk 100m 

+

3 x 500m Row or Run; Walk 100m

+

4 x 300m Row or Run; Walk 100m 

CFLV Weightlifting

1. Snatch from Hang, below knee

(75%/3) x 2

(80%/2) x 2

2. Clean from Hang, below knee + Jerk

(75%/1+2) x 2

(80%/1+1) x 2

3. Snatch Pull

(105%/3) x 3

4. Front Squat with :03 Eccentric 

(70-75%/6) x 3

Rocco Di Jerlando