WOD

  • December 4th, 2016

    Monday: 12.5.16

    The month of December is going to be dedicated to finding your 1RMaxes.  These numbers are really helpful for when we use percentages during WODs.  Check the Challenge board for the details.

    CFC WOD

    1. Conditioning
    4 RFT:
    5 Ring Muscle-ups or 8 pull ups + 8 ring dips
    10 Squat Snatches (115/85#)
    15 Box jump overs (24/20″)

    2.  Gymnastics Conditioning
    Choose one of the following:
    A.  3 sets of 12 unbroken pull ups/ C2B pull ups/bar muscle-ups
    B.  4 sets of 9 unbroken pull up/ C2B pull ups/bar muscle-ups
    C.  5 sets of 7 unbroken Pull ups/ C2B pull ups/bar muscle-ups
    D.  6 sets of 5 unbroken pull ups/ C2B pull ups/bar muscle-ups
    Rest 1 minute between sets

    Comp WOD

    1.  Back Squat
    70%/8 x 3

    2. Conditioning
    4 RFT:
    5 Ring Muscle-ups or 8 pull ups + 8 ring dips
    10 Squat Snatches (115/85#)
    15 Box jump overs (24/20″)

    3.  Gymnastics Conditioning
    Choose one of the following:
    A.  3 sets of 12 unbroken pull ups/ C2B pull ups/bar muscle-ups
    B.  4 sets of 9 unbroken pull up/ C2B pull ups/bar muscle-ups
    C.  5 sets of 7 unbroken Pull ups/ C2B pull ups/bar muscle-ups
    D.  6 sets of 5 unbroken pull ups/ C2B pull ups/bar muscle-ups
    Rest 1 minute between sets