071013

Welcome to the Herd Luke!

CFD Kids Rock!!!

Wednesday

All Levels:

Strength - Deadlift: 15 to find 1RM

WOD:

4x at each, then rotate! - rest for 90 seconds between your sets. Meaning do all 4 in a row at that station, then rotate to the next station - 12 sets total in this WOD.
4 100m Sprint
4 100m Row
4 15x KB Swings - rest

*Words Of Wisdom: Run, Row, And Swing Hard!

-

Beginners

Strength - Deadlift: 5 x 3

WOD:

4x at each then rotate! - rest for 90 seconds between your sets. Meaning do all 4 in a row at that station, then rotate to the next station - 12 sets total in this WOD.
4 100m Sprints
4 100m Row
4 15x KB Swings - rest

*Words Of Wisdom: Run, Row, And Swing Hard!



Thursday

All Levels:

1a. Skill Builder:
Hang Power Snatch Complex
3 - Hang Power Snatch
3 - Behind The Neck Push Press
3 - Overhead Squats (OHS)

2b. WOD
Alt EMOM 20:
5 - OHS
20 - Single Lateral Hops Over Bar
5 - HSPU's
15 Back Ext

-

Beginners

Skill Builder: Overhead Squat

WOD
Alt EMOM 20:
10 - OHS With The Bar Only
20 - Single Hops Over Line
10 Push Ups
15 Back Ext

If you accept the expectations of others, especially negative ones, then you never will change the outcome. - Michael Jordan

Post load, time, and reps completed to comments.