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CFF WOD 8.15.14

By August 14, 2014One Comment

Strength-
Perform 15 warm up reps of each movement with just the bar or pvc pipe.
Strict shoulder press
1-1-1
Push press
3-3-3
Split Jerk
5-5-5

WOD
For time…
15 ball slams (20/16)
5 burpees
15 wall balls (20/16)
5 jumping chin ups
15 weighted sit ups (20/16)
Run 400m
10 ball slams (20/16)
5 burpees
10 wall balls (20/16)
5 jumping chin ups
10 weighted sit ups (20/16)
Run 400m
5 ball slams (20/16)
5 burpees
5 wall balls (20/16)
5 jumping chin ups
5 weighted sit ups (20/16)
Row 800m

One Comment

  • leah says:

    Strict Shoulder Press: 55/60/65
    Push Press: 65/70/70
    Split Jerk: 65/70/75 (85 1RM)
    WOD: first 2 rounds in 14 min
    *pushed self on strength that it fatigued core, and it jacked my back muscles during the WOD

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