W.O.D. Wednesday 5/2/18


W.O.D. Wednesday 5/2/18

Reminder that we offer massage as one of our many offerings at CFR!  Check out this page for everything we currently offer and also how to get lined up for a therapeutic sports massage!   Click here!

*For newer members, a quick note.  Notice how the programming/workouts changes daily so dramatically day to day.  Some are longer workouts for cardiovascular development and leaner muscle, some are heavy to help maintain needed strength, some are focused on coordination and balance, and then some are a combination of strength, conditioning and skill work, like below.  Stay with it, and enjoy the variance, and scale as needed to your own abilities… because that’s what will bring you results to be better at everyday life, in and outside of the gym.  On days you don’t want to show up, or rather “skip that workout” because it doesn’t fit your abilities, you need to be here!  If you aren’t learning something new, or constantly developing, then you may not be giving it your complete effort, and that applies to any of us. Let’s go!  Have a great workout!

Strength/Conditioning WOD – 35 minutes

On a 35 minute running clock…

0:00 – 12:00

Every 2 minutes on the minute complete this complex, increasing in weight as you go (6 sets)…

Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk

12:00 – 16:00 Rest and transition

16:00 – 35:00 for time, complete…

10 Squat Cleans 225/155
40 Handstand Pushups (RX-25s/abmat)
10 Squat Cleans
40 Ring Dips
10 Squat Cleans

*Squat Cleans should be a heavy weight where singles or doubles are the most you can do without breaking, especially while fatigued (unless newer and learning the movement, then focusing solely on technique is your goal)

*Scale Handstand pushups 1:1 with 40 Dumbbell shoulder to overhead 50/35.  If low on DBs, use kettlebells of similar weight.

Post 2 scores.  Greatest weight achieved on the complex and then time on workout!  (If you hit the time cap, that’s fine, just add one second per rep not completed to the 19 minute cap for this workout)