WOD - Monday 26 August 2019
25 August 2019
Full Send = the ability to knock it out of the park. And today you don't get one, not even two, but actually THREE chances to send this epic interval WOD!
The intended stimulus is meant for you to push to go unbroken so choose loads wisely as no one ever got fitter by staring at a heavy bar.. ;)
- A. Full Send 1:
On Min 0:00-04:00, For Time:
- 21/15 Cal Assault Bike
- 15 Thrusters, (43/29kg)
- 9 Lateral Facing Burpees
[CAP: 4min] - B. Full Send 2:
On Min 06:00-10:00, For Time:
- 21/15 Cal Assault Bike
- 15 Hang Power Cleans, (43/29kg)
- 9 Lateral Burpees
[4min CAP] - C. Full Send 3:
On Minute 12:00-16:00, For Time:
- 21/15 Cal Assault Bike
- 15 Shoulder To Over Head, (43/29kg)
- 9 Lateral Burpees
[CAP: 4min] - After Party: August focus, day 26:
For Quality:
- 30 Tempo Pistols (3s down, 3s in the bottom, stand)
Full Send = the ability to knock it out of the park. And today you don't get one, not even two, but actually THREE chances to send this epic interval WOD!
The intended stimulus is meant for you to push to go unbroken so choose loads wisely as no one ever got fitter by staring at a heavy bar.. ;)
- A. Full Send 1 - Performance version:
On Min 0:00-04:00, For Time:
- 21/15 Cal Assault Bike
- 15 Thrusters, (61/43kg)
- 9 Lateral Burpees
[CAP: 4min] - B. Full Send 2 - Performance version:
On Min 06:00-10:00, For Time:
- 21/15 Cal Assault Bike
- 15 Hang Power Cleans, (61/43kg)
- 9 Lateral Burpees
[CAP: 4min] - C. Full Send 3 - Performance version:
On Minute 12:00-16:00, For Time:
- 21/15 Cal Assault Bike
- 15 Shoulder To Over Head, (61/43kg)
- 9 Lateral Burpees
[CAP: 4min] - After Party: August focus, day 26:
For Quality:
- 30 Tempo Pistols (3s down, 3s in the bottom, stand)
You know the drill, the Barbell pieces are coached in the CCF Barbell Club at 17.30-18.30 at CCF HQ (Gardens).
And then for the WOD, FULL SEND = the ability to knock it out of the park. And today you don't get one, not even two, but actually THREE chances to send this epic interval WOD!
The intended stimulus is meant for you to push to go unbroken so don't hold back.
- Barbell 1: CCF Official Snatch Warm Up:
2 Rounds with and empty bar:
First, 1 rep from High Hang, Hang, Mid Shin:
- Shrug
- High Pull
- Muscle Snatch
THEN, 3 reps each:
- Snatch Grip Push Press
- Over Head Squat, w 2s pause in bottom
- Snatch Balance
- Sotts Press
THEN, 3 reps from each position:
- High Hang Snatch
- Hang Snatch
- Mid Shin Snatch - Barbell 2: 3 Position Snatch:
EMOM10 @ 60-70% of 1RM Snatch:
- 3-pos Snatch (mid thigh, knee, floor) - Barbell 3: 3 Position Clean and Jerk:
EMOM10, 60-70% of 1RM C&J:
- 3 pos Clean + 1 Jerk @ (mid thigh, knee, floor) - A. Full Send 1 - Performance version:
On Min 0:00-04:00, For Time:
- 21/15 Cal Assault Bike
- 15 Thrusters, (61/43kg)
- 9 Lateral Burpees
[CAP: 4min] - B. Full Send 2 - Performance version:
On Min 06:00-10:00, For Time:
- 21/15 Cal Assault Bike
- 15 Hang Power Cleans, (61/43kg)
- 9 Lateral Burpees
[CAP: 4min] - C. Full Send 3 - Performance version:
On Min 12:00-16:00, For Time:
- 21/15 Cal Assault Bike
- 15 Shoulder To Over Head, (61/43kg)
- 9 Lateral Burpees
[CAP: 4min]
- After Party: August Focus, Day 26:
For Quality:
- 30 Tempo Pistols (3s down, 3s in the bottom, stand)
The CCF Cardio45 program is growing in popularity and we are even introducing opportunities to get this program done in NEW classes around lunch from the 2nd of September, come and get your aerobic fitness capacity up in fun and simple (not easy) workouts a few times per week!
- CCF Cardio45. Footloose:
CCF CARDIO45, EMOM30 - 5 Rounds:
1. Any kind of skipping except single unders*
2. No Push Up Burpees
3. 10m Shuttle Runs
4. Russian Kettle Bell Swings
5. Ski Erg Calories
6. REST
*5 reps = 1p
Suggestions: CrossOver Skips, Backward Skips, High Knee Skips, Double Unders