Mon – 01/20/2014

20140119-183726.jpg

Texas Proud!

Sign Up for CF4CF!

REGULAR SCHEDULE MONDAY

WOD

1A) Back Squat 4×4@75-85%
Rest 90 seconds
1B) Strict Supinated-Grip Pull-Ups 4xMax Reps @ 21X0
Important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension
Rest 90 seconds

2) For time (20 min cap):
40 Medball Thrusters (20/12)
300 Meter Run
20 Burpees
300 Meter Run
40 Medball Thrusters (20/12)

COMP

1) Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-95%

2) Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 85-90%

3) For times:
10 Ground to Overhead (185/135)
Rest 2 minutes
10 Ground to Overhead (155/105)
Rest 2 minutes
10 Ground to Overhead (135/95)

4) Six sets for times of:
20 Double-Unders
15 Wallballs (20/20, men to 12’ target)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds