FREE Gymnastics Seminar for all CFD Athletes!
Saturday, September 29th – Register here
WOD for Sunday 091612 – Click Here For Today’s Schedule
5 Rounds For Time:
10 Ball Slams (30/20)
10 Toes to Bar
Post Push Press Loads and Workout Rounds Completed to Comments
For the Push Press, take 20-25 minutes to warm up and set a 1RM for the day. You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM. It’s ok to leave something in the tank for next time. These are not Jerks…no rebending your knees to receive the bar overhead. Don’t forget to put your PRs up on the PR BOARD!
For the conditioning workout, you can press, push press, or jerk the bar overhead from the shoulders. Perform your burpees perpendicular to the bar and jump sideways over the bar with each burpee. Once over the bar counts as one rep.
For the finisher, attach a light band to the pullup bar and perform 100 face pulls. Pull your hands to your forehead and keep your elbows high and outside.
OPEN GYM today in the green room from 10am to 12pm.
Cool Video on KB Push Press