WOD / Monday, September 17

Congrats to these two  @yupyupitsteddy   @ms.urbsfabby  for killin it this weekend in Vegas! Your CFLV fam is so proud of you both!

Congrats to these two @yupyupitsteddy @ms.urbsfabby for killin it this weekend in Vegas! Your CFLV fam is so proud of you both!

Mobility 

1:00 Perfect Stretch/Leg 

WOD

5 x 3:00 AMRAPs of: 

400m Run

Max rep Back Squats

Rest 2:00 after each AMRAP

Round 1 - 225lbs/155lbs

Round 2 - 185lbs/135lbs

Round 3 - 155lbs/105lbs

Round 4 - 135lbs/95lbs

Round 5 - 115lbs/75lbs 

Beach Muscles 

3 sets of: 

15 Romanian Deadlifts 

12 Weighted GHD Sit-ups 

1:00 Side Plank/side 

Competitors 

1. Pause Back Squat: Build to a heavy 2-rep w/3 sec pause 

2. WOD 

275lbs/185lbs, 225lbs/155lbs, 185lbs/135lbs, 155lbs/105lbs, 135lbs/95lbs 

3. Aerobic 

4 sets of: 

400m Row 

Rest 20 sec 

400m Run 

Rest 20 sec 

400m Ski 

Rest 2:00

4. Gymnastics 

Every 2:00 x 5 sets: 

5 Strict C2B Pull-ups 

Powerlifting (10:00am)

A. Single-arm Bridge DB Bench Press: 4 sets x 8-10 reps/arm 

B1. 3 sets of: 10-12 Single-arm Ring Rows/arm

B2. 3 sets of: Max rep Banded Tricep Pressdowns 

C. Ski Sprints: 4 x 30 sec Sprints; Rest 1:30

•••••••••••••••••••••••••••••••••••••••••••••••

CFLV Weightlifting

1. Snatch (80-85%/2) x 5

2. Clean Pull (115%/1) x 3

3. Back Squat

Work up to a 3RM then do 90% of that 3RM for 3 Reps x 3 Sets

4A. Dumbbell Press

8 Reps x 3 Sets

4B. GHD Sit Ups

10 Reps x 4 Sets

Rocco Di Jerlando