Archive for 'CF Football'
Squats at BW
Skills:
Snatch
Kipping pull up
For time:
30 Squats at body weight (scale as needed)
200m sprint
30 Burpees
From CF Football
Back Squat +
Back Squat
5, 3, 3, 1, 1, 1, 1 reps
WOD
5 rounds for time
500m Row/400m Run
25 x Thrusters
12 x Clapping push ups
150 Push ups
150 Push Ups For time:
*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40m. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can [...]
Monday 4/5/09
Dead lift
5, 5, 5 reps
6.30pm group will be doing the CF Football WOD from last week
21, 15, 9 reps for time
Push Press 60kg/40kg *amateur scale to 35kg/20kg*
Ring Dips
Burpee
Row (for calories)
