Monday, December 17, 2018

CFIS Logo.png

(Lactate Threshold)

WOD Review:

Warm up all together: 3x: 1 indoor loop, 5 ring rows, 5 push-ups, 5 air squats and then 3x: 5 BB clean and jerk, 1 pull-up, 2 push-ups, 3 air squats


WOD

1, 2, 3… 10

Power clean and jerk (135/95) (50+ 95/65)

1 round of Cindy after each C&J round

Cindy = 5 Pull-ups, 10 Push-ups and 15 Air squats

Mod Cindy = 5 banded pull-ups or ring rows, 10 padded push-ups and 15 air squats


Post WOD: (ITP) 2-3 rounds of: 3 min to complete

400/300m row (50+ 300m)

20 Erg hop-overs (over & back = 2)