Shotgun Six

Great job to all the CFDers who’ve copmleted CF Open Workout 13.2! 

All scores will be validated by Monday afternoon!

WOD for Monday 031813 –  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

Strength:
Press
5 reps @50%
5 reps @60%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)

Skill:
Dips
5 sets @60% of your 1 set max (ie, if your max set is 10 reps, you’ll do 5 sets of 6 reps)

Conditioning:
AMRAP in 6 minutes.  1 rep of each, then 2 of each, then 3 of each, and so on:
Burpees
Wallballs (20/14)
Add a weighted vest

Post Press Loads, Dips Completed and Workout Rounds Completed to Comments
For the strength segment, you will establish a 1RM Press for the day.  Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid. 

For the skill work, which follows the strength segment today, perform 5 sets of Ring Dips. Determine the number of reps for each round by taking 60% of your 1 set max.  Rest two minutes between sets.  Follow this progression scale if you don’t have Ring Dips:  Pushups, Ring Pushups, Bar Dips, Ring Dips.  

The conditioning workout is a 6 minute AMRAP.  Go for broke right from the get go.  You can rest as soon as it’s over.   Men shoot to the red line and ladies to the blue.  You can scale up by wearing a weight vest, but should only do so if you can keep moving the entire 6 minutes.     

ENDURANCE WORKOUT tonight at 6pm!  Bring a stopwatch and enjoy the daylight!

Ring Dips with Matt Chan
[youtube]http://www.youtube.com/watch?v=4y8FLVhY-70[/youtube]