Coach Cooper Demonstrates Deadlift form!
Warm up:5 Hand Stand Holds - 10 seconds
10 Wall Press / Jump Squats
15 KB Swings
(2 Rounds)
WOD: (Courtesy of TJ Cooper-CF East)
Row 1000 meters
Thruster - 21 reps (m=85#, w=55)
15 Pull-ups
Deadlift - 15 Reps (m=225, w=155)
Row 500 meters
30 Pushups
Bench Press - 21 reps (m=155, w=95)
Row 300 meters
75 NO AB MAT situps
- Use Warm-up Handstands to perfect form for the clinic this weekend! Make the CFAI coaches proud!
- Time and BLOG
- Use Bench in C14F for your Benchpress
- Wall Press / Jump Squat is done by starting in sqatting position, jumping to touch and push off wall back down into the squatting position. Make sure to get good solid contact with the wall - so you can shove off and get back down into the full squat! Have fun!
8 comments:
Did it, including the dreaded thrusters, in 26:20. Nine diff activities = no rhythm. richard
If variety is the spice of life, what is this??? I really liked this WOD. Tough, yes. Did L1 in 19:32.
Whew, tough WOD for 6:30am, 25:32. Agree with Taylor, good variety.
23:54 a tough one today. did level 1. my shoulders are definitely tired after yesterday and today. it is hard to get back into the groove after being gone for 5 days.
25:24 - somewhere between level 2 and 3. I'm glad I made it through this chanllenging one. Amy
Taylor, this is herringbone pants, striped shirt with a white collar and medium starch, argyle sweater vest and polka dot bow tie. Scaled bench: 135# for 13, 115# for 8, the rest L1 weights...22:39
L1 (except 65# bp)20:38. Doug, really 95# bp...no way
22:48. Thrusters-45#, Deadlift-95#, Benchpress-65# down to 45#. Nice, tough workout.
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