CFT TRAINING - WOD 04/06/2020


A. WARM UP

Thoracic Iso Holds Mobility for Hip with Holds

Followed by…

2 Rounds of: Weighted Good Mornings x 20 reps Bird Dogs x 20 reps Wall Climbs x 5 reps

B. STRENGTH

Every 90 seconds, for 18 minutes (3 rounds) of: Station 1 – 15 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left) Station 2 – 15 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right) Station 3 – 20 Wall Sit Squats with Bicep Curls Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)

C. WOD

For time: 40 Spiderman 20 Dumbbell Thrusters 20 Stationary Dips or Diamond Push-Ups 15 Dumbbell Thrusters 15 Stationary Dips or Diamond Push-Ups 10 Dumbbell Thrusters 10 Stationary Dips or Diamond Push-Ups 40 Spiderman

D. COOL DOWN

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