Today's WOD

Friday 20/4/2018

Tim Jones - Friday, April 20, 2018

WOD:- Friday - Competition
A) Strength & Core: (15-20mins)
. 5 x 3 Bench Press @ 80-85% 1RM into 45sec Superman Hold (60 Sec Rec)
B) For Time: 21-15-9 (9min Time Cap)
. Chest to bars
. Box Jumps 24/20
C) For Time: 3 Rounds (9min Time Cap)
. 24 Wall Balls 20/14
. 48 Dubs
CN) A) Lift as heavy as you can for 3 Reps and hold Superman for entire 45secs.
. B) Breakdown C2B into manageable sets, complete the box jumps UB and work as fast as possible. FB = < 6mins
. C) Aim to complete the wall ball UB, breakdown is needed. Approach the dubs in the same way. FB = < 6mins
:::::
WOD:- Performance
A) Strength & Core: (15-20mins)
. 5 x 3 Bench Press @ 80-85% 1RM into 45sec Superman Hold (60 Sec Rec)
B) For Time: 21-15-9 (9min Time Cap)
. Pull Ups
. Box Jumps 24/20
C) For Time: 3 Rounds (9min Time Cap)
. 24 Wall Balls 20/14
. 48 Dubs
:::::
WOD:- Base & Teenz
A) Strength & Core: (15-20mins)
. 5 x 3 Bench Press @ 80-85% 1RM into 45sec Superman Hold (60 Sec Rec)
B) For Time: 21-15-9 (9min Time Cap)
. Pull Ups (Band for max 5 Reps)
. Box Jumps 24/20
C) For Time: 3 Rounds (9min Time Cap)
. 24 Wall Balls 20/14
. 24 DUB or 48 Skips

 


What is a "WOD"?

WOD simply means 'Workout Of The Day'. All training offered by CrossFit Conditioning is performed in a group setting, at a pre-determined time. Each group training class offered on a particular day conducts the same workout of the day, or “WOD”. The WOD changes each day offering CFC members an enourmous amount of variety over the Year.

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