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 Wednesday 070313 –  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:
EMOM for 8 minutes:
1st Position Hang Power Clean
1 Split Jerk
Split Press
Recover from split
Use 50% of Clean 1RM

Strength:
Sumo Deadlift 
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM

Conditioning:
4 Rounds For Time:
10 Unbroken Thrusters (heaviest load you can do unbroken)
10 Bar Over Burpees
Run 200m

Rest 2 minutes

Time cap: 18 minutes (including the 6 minutes of rest)

Post Sumo Deadlift Loads and Workout Time to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins. For the skill segment, watch the video below of Coach Ryan.  Perform each cycle of three movements every minute on the minute for 8 minutes.  This is relatively light and for technique.  Don’t rush.  A minute is a long time to complete all 3 movements and recover.  If you find 50% too heavy, then drop it down. 

For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM.  Rest 2-3 minutes between work sets.  You should not be working anywhere near failure here. The entire strength segment shouldn’t take longer than 20 minutes.  Work relatively quickly through the three warmup sets so you can maximize rest time during the 3 work sets.  If you are unsure if you are doing this movement correctly, don’t be foolish – get someone to watch and help you!

For the conditioning workout, there is a 2 minute rest between rounds.  Note that the Thruster bar should be taken from the ground to start each round and the load should be set at a weight you can complete unbroken for 10 reps in each round.  If you fail to complete 10 unbroken reps, you must start the round over.  You can change weights from round to round if you’d like, just keep it unbroken.  Consider 95/65 as a starting point, but use your own judgment.  Go heavy – worst that happens is you have to take some weight off the bar – also a post-WOD 800m run for each set of 10 you fail to complete 🙂   Time cap includes the rest periods.

There is no MOBILITY session tonight!

Coach Ryan on today’s Skill work
[youtube]http://www.youtube.com/watch?v=rXJt0PWHFeQ[/youtube]