Jan 25, 2015

1-26-15 WOD (CFTD PLZ Bring TALL SOCKS!!!!!**!!!)

For Time:
400m Run
Then:
4 Rounds
2 Rope Climbs
20 DU’s
Then:
400m Run

CFMA & SS&C
400m Run
Then:
4 Rounds
8 Strict Pull Ups
20 Du’s
Then:
400m Run

Challenge: Take 20 Min to Work to Maximal Split Jerk. No more then 3 attempts for max load. Please train smart and know when you hit your max. DO NOT add load if that last lift was difficult, or slopping in ANY WAY. The Goal is to Hit ALL REPS in sets 1-7. If ANY lifts are missed, it should be in sets 8-10. If are a new athlete or your split it inconsistent, meaning, having to move your feet to catch your lift, please use prescription below. (you must use racks if you are shooting for a maximal load today)
set 1 - 5 @ 50%
set 2 - 3 @ 60%
set 3 - 2 @ 70%
set 4 - 2 @ 80%
set 5 - 1 @ 85%
set 6 - 1 @ 90%
set 7 - 1 @ 95%
set 8 - 1 @ 100%
set 9 - 1 @ 101+%
set 10- 1 @ 101+%
* New athletes or athletes needing consistency, will work Split Jerk Holds. 7X3 w/ 3 Sec Pause in Split. (may go from floor)

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