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
Strength:
Make up any missed strength segment from the past week
Conditioning:
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!
[youtube]http://www.youtube.com/watch?v=sWdo3dxgROI.[/youtube]