New Beginnings

 In WOD

Future home of CFMC, Lots of work to do!

 WOD 9/12/12

5X3 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 90 sec. between sets

 
-then-

 

1a) 3XME T2B – rest 45 sec.
1b) 3XME HSPU – kipping is allowed, rest 45 sec.
1c) 3X20 KBS – heaviest possible, rest 45 sec.
1d) 3X5  Press – heaviest possible, rest 45 sec.

Still having problems with your Overhead position? Toes going out too far on squats? Whatever your issue, go to http://www.mobilitywod.com/ and search for the issue and watch the video on how to begin correcting the problem! It’s usually not a one time fix and you’ll need to do the drills over and over to improve mobility.

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Showing 4 comments
  • cody
    Reply

    45 ttb, 27 hspu, 60 kbs @90#, 15 press @115#

  • cody
    Reply

    1st set kbs unbroken. Happy birthday lilly!!!

  • Clint
    Reply

    Worked up to 205# on the front squats. 41 t2b, 18 Strict HSPU, KBS @ 70#, Press 105-115#. Kara was in such a wonderful mood, it was hard not to have fun this morning!

  • Neal
    Reply

    205# on Front Squats, hell yeah clint!

    22-15-13 Toes To Bar
    22(PR)-5-5 HSPU (all kipping, suck at strict)
    Used the 55 then 70 then 90 on KB Swings
    95-105(3reps)-95 on press, definitely my weakest lift

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