WOD / Monday, September 24

Shout out to our CFLV ladies who competed this weekend, so proud of you girls!

Shout out to our CFLV ladies who competed this weekend, so proud of you girls!

Strength/Skill

Tempo Overhead Squats: 3-3-3 @ 60-65%. (5 sec negative/5 sec pause in bottom)

Rest, then... 

For time:

40 Overhead Squats, 95lbs/65lbs 

40 Thrusters, 95lbs/65lbs

*Every time you break, complete a 100m Double-arm Waiters Walks with 50lbs/35lbs dumbbell in each hand 

Beach Muscles 

3 sets of: 

12 Barbell Rows

15 Overhead DB Tricep extensions

30 GHD Twists 

Competitors 

1. Strength/Skill

2. WOD 

3. Aerobic 

4 sets of: 

15 Burpee Box Jump Overs, 24”/20” 

Rest 20 sec 

15 Calorie Ski 

Rest 20 sec 

15 Calorie Row 

Rest 2:00 

4. Gymnastics 

4 sets of: 

1 Strict Pull-up + 1 C2B Pull-up + 1 Bar MU x 3 Complexes without coming off the bar; Rest 3:00 

Powerlifting (10:00am)

A. Alternating Top Down DB Bench Press: 4 sets x 8-10 reps/arm 

B1. 3 sets of: 6-8 Pendlay Rows

B2. 3 sets of: 12-15 Ring Push-ups

C. Tabata Push-ups: 8 sets of 20 sec on / 10 sec off

Rocco Di Jerlando