CFFM SWOD:
Press 1, 1, 1, 1, 1
Intensity! Set a new PR
Reference 12.08.09 and 11.09.09
*Assistance core work: GHD Sit-Up & Hip Extension, 3 sets 15 reps
CFFB SWOD:
Amateur -
Squat 3 x 5, add 5lbs from last SWOD
Bench 3 x 5, add 5lbs from last SWOD
Collegiate -
Squat 5 x 5, set new PR
Bench 5 x 1
CFFB DWOD:
5 rds for time of
Sprint 20 - 40 - 20 yards
8 KBS @ 24-K
16 Push-Ups
*Rest one minute between rounds
Posts
5 comments:
85-90-95-100PR-100f-95f-95
Set press PR at 80 lbs.
Set Press PR of 80 lbs.
65-70-75-80 fail x 2
63; i didn't PR but i did it and liked it. :)
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