WOD for 102618

Saturday Announcement!!

CFD is hosting the Halloween Spooktacular Weightlifting meet this Saturday (10/27)!

Classes will be on at 8, 9, and 10! They will take place outside!!

Bring a pumpkin!!!!!!

*All other specialty classes will be cancelled. There will be NO CHILDCARE this Saturday as well*
*Feel free to take advantage of our sister gym access to attend regular classes at Strength & Conditioning Brave, Bull City Strength & Conditioning, or South Durham Strength & Conditioning. Please make sure you register for classes there!!

 

Skill: Toes 2 Bar & Kipping

*Hollow and Arch Work*

 

Strength: Deadlifts

5 x 5 @ 65%

“2-3 mins rest between sets.

Not touch & Go. reset each rep. ”

 

Conditioning

AMRAP in 3-mins

20 Deadlifts

15 Box jump overs

Max T2B in remaining time.

Rest 3:00

AMRAP in 3-mins

15 Deadlifts

15 Box Jump overs

Max T2B in remaining time.

Rest 3:00

AMRAP in 3-mins

10 Deadlifts

15 Box Jump overs

Max T2B in remaining time

 

L1:135/95 155/105 185/135, 24″/20″, T2B

L2: 115/85 135/95 155/105, 24″/20″, T2B

L3: 75/55 95/65 115/85, 20″/16″, Kipping K2E

L4:KB Deadlifts, Step ups, K2E or T2R