Warmup 10’
Skill 5’
- Gymnastic Volume 10 minutes
STRENGTH:
- DE: Barbell Row 10 sets of 3 reps on 1:30
Post loads to comments. 5-10 minutes rest then CFE Strength & Conditioning WOD.
CFE STRENGTH & CONDITIONING WOD:
5 rounds for time of:
- 5 Deadlifts, 275/185 pounds
- 7 Toes-to-Bar
- 10 Lateral Burpees
Post time to comments.
Time limit 20 minutes
Stretching 5’
Watch, then cat-cow your back.
CW DNF at 20 minutes with 4 rounds + 10 lateral burpees and 4 deadlifts. DL at 180#. A lot of low back stability demands in this workout!
ReplyDeleteGymnastic volume: HSPU with band assist, 4-4-4-4-4-4-4-4-4-4=40. Next time do 5. DE barbell rows: 30 lb.
ReplyDeleteWOD: 5 rounds, 14:08. Heavy deads were killers! It made TTB seem like easy recovery, and the burpees too! Heavy use of the back today called for extra stretching at the end.
Oh, the DL for me were 150#.
ReplyDeleteCW: Gymnastic volume: blue band pullups: 4, 4, 4, 4, 4, 4, 4, 3, 3, 3 = 37 PR by 3! Yay!
ReplyDelete