Strength - Bench Press
Thursday 23 Jun - 10 Cluster (50/35), 10 SumoDeadLift HighPull (50/35), 100 DoubleUnder, 8 Cluster, 8 SumoDeadLift HighPull, 80 DoubleUnder, 6 Cluster, 6 SumoDeadLift HighPull, 60 DoubleUnder, 4 Cluster, 4 SumoDeadLift HighPull, 40 Double Under
Skills WOD - 5 Min AMRAP - 1 Legless Rope Climb, 10 Pistol Squat
Wednesday 22 Jun - 15-10-5-10-15 - Chest To Bar PullUp, WallBall
Strength - Back Squat and Front Squat
Tuesday 21 Jun - 2 Rnd - 3 Min AMRAP - Bar MuscleUp, 3 Min AMRAP - Strict HandStand PushUp, 3 Min AMRAP - Rope Climb
Strength - Front Squat and Jerk. High Hang Snatch and Sotts Press
Monday 20 Jun - 30 Min AMRAP - 15 OverHead Squat (40/30), 10 PushUp. Every 5 Min, including on 3,2,1....go Run 400m
The progression table of gymnastic movements we covered on the seminar can be found on the CFD FB page.
Saturday 18 Jun - 2 Rnds - 3x Suicide Sprint, 50 MedBall Clean, 3x Suicide Sprint, 50 KettleBell Swing (24/16), 3 Suicide Sprint, 50 Plate Ground To OverHead (20/15) then 600m Equipment Carry
Today CFD will host Alex Caufield, of Caufield Conditioning, for two gymnastic seminars. They will be at 11am and 4pm. Each session goes for 2 hours.
The regular 8am and 4pm sessions are still on though.
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