CFD hosts a special Father’s Day WOD this Sunday at 9:15am!

Non-Strength & Conditioningting friends and family are welcome to attend!

WOD for Thursday 0061313 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:
Deadhang Pullups
3 sets @70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 7 reps)

Strength:
Close Grip Bench
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM

Conditioning:
Run 400m
50 Russian KB Swings (70/52)
50 Air Squat
50 Situps
Run 400m

Time Cap: 12 Minutes

Post Bench Loads and Workout Time to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 3 sets of Deadhang pullups. Determine the number of reps for each round by taking 60% of your 1 set max.  Rest 2-3 minutes between sets.  Follow this progression scale if you don’t have Deadhang Pullups:  Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows – Pullups.

For the strength segment, for the Close Grip Bench Press follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.  Your grip should be with index finger just on the edge of the inside knurling.  Work with at least 1-2 other people on your bench.  This will keep you from working too fast.  These are going to be pretty heavy.

For the conditioning workout, you are working with a heavier KB, but performing Russian (chest height) swings.  You can scale this workout up by performing American Swings, pistols, and GHD Situps.  If you choose to scale up, you should be able to complete an unassisted pistol.

Pistol Variations – don’t kill yourself trying any of these 🙂

[youtube]http://www.youtube.com/watch?v=TWvIu7s-vIM[/youtube]