Sunday Recovery?


Sunday Recovery?

The 2013 Reebok Strength & Conditioning Open has begun!

You can still complete WOD 13.1 for TEAM CFD through 5pm!

Get on it!  We’re covering your registration fee!

WOD for Sunday 031013 –  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

Make up any missed strength segment from the past week

Row 1000 meters, 21 Abmat Situps, 15 Thrusters (95/65)
Rest 2 minutes
Row 750 m, 18 Situps, 12 Thrusters
Rest 2 minutes
Row 500m, 15 Situps, 9 Thrusters

Time Cap: 25 minutes

Post Each Workout Round Time to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week. 

For the conditioning workout, there is a 2 minute rest between rounds.  Don’t be quick to scale the Thrusters, but you should be able to do at least 3-4 at a time. 

Jason Khalipa on Thrusters!

Running and Endurance Workshop on Saturday, March 16th

Click here for more info