CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm!

If you’d like to come along, tickets are $16.  Email [email protected]

WOD for Tuesday 070213 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
Pistols
4 Rounds: Max reps (-3) pistols Right leg, then Left leg.
Leave 3 reps “in the tank” every round.
Scale to a box to put these sets in the 5-10 rep range.

Strength:
Snatch
4 singles @60%
4 singles @65%
4 singles @70% 1RM

Conditioning:
For Time:
Run 800m
25 Pushups
25 Pullups
1k Row
25 Burpees
25 T2B
Run 800m

Time cap = 20 minutes

Post Snatch Loads and Workout Time to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar). For the skill segment, watch the video below of Coach Ryan.  You will perform 4 sets on each leg of max rep Pistols.  Note that it is max reps, but -3, meaning you actually will do 3 reps shy of a max effort set.  Scale to a box as needed.

For the strength segment, follow the warmup progression and then complete 4 Snatch singles at 70% 1RM.  Rest 3-4 minutes between attempts.  You’re working at the lower end of your capacity, so this is not the day to be going for 1RMs.  That said, since these are relatively light, try hanging out in the bottom of your receiving position (overhead squat) for a couple of seconds to settle in before standing to full extension.

For the conditioning workout, there is a 20 minute time cap.  We will run this WOD with a 4 minute stagger, fastest people first, in the case of a group larger than 9 people so we can make sure no one gets hung up on a rower.  Scale bodyweight movements as necessary, which means you can also scale UP to chest to bar pullups, hand release pushups, and strict toes to bar.

Coach Ryan demos today’s Pistol skill work
[youtube]http://www.youtube.com/watch?v=aGUTxE607Lc[/youtube]