The Iron Samurai is coming to CFD on June 30th! 

You shouldn’t miss this! Click here

WOD for Wednesday 062012 — Click Here For Today’s Schedule
Back Squats (75% 1RM)
10 sets of 2 reps w/60 seconds rest between
–Rest–
For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Pushups

Finisher:
100 Banded KB Swings

Post Back Squat Loads and Workout Time To Comments
The goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 75% or not.  

For the conditioning workout, perform the pushups on parallettes or rings to make them more challenging.

For the finisher, watch the video below.  Try to complete in sets of 20-25.  Note that the KB does not need to go any higher than your chest.  This is all about finishing off your hamstrings and hip drive.

Banded KB Swings
[youtube]http://www.youtube.com/watch?v=d0dTNbvDaAw[/youtube]

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar on July 7th!

Don’t miss out!  Click here for more info