CFD HALLOWEEN PARTY is this Saturday at 7pm!
If you can help with putting up the decorations on Saturday afternoon please email firstname.lastname@example.org
WOD for Tuesday 102312 – Click Here For Today’s Schedule
Banded Deadlifts – 50% 1RM bar weight + 30% 1RM band tension
12 sets of 2 reps
7 Rounds For Time:
5 Power Cleans (155/105)
7 Plyo Pushups
Banded KB Swings
Post Deadlift Loads and Workout Rounds to Comments
For the strength segment, the goal is to move the weight as quickly as possible for each attempt. There should be no “grinding” of any reps. If you cannot perform all of your reps at this speed then you need to use a lighter the band tension. Red or blue bands are appropriate for most people. Move the bar FAST!
For the conditioning workout, use a Power Clean load around 65% 1RM. For plyo pushups, you are pushing yourself up off the ground when your arms are fully extended (see video below).
For the finisher, use a medium sized kettlebell and a red or blue band to perform a total of 100 banded KB Swings. You do not need to swing any higher than your waist.