Tuesday’s WOD – Sept. 15th

CFU Paleo / Whole30 Challenge: Don’t forget to get into the gym and get your measurements taken by Thursday. Kick off meeting is this Friday at 6:30pm at the gym. Challenge starts Sunday Sept. 20 – Friday Oct. 23.

Tuesday’s WOD Sept.15th

A.) Push Press

8/55%

6/65%

4/75%

2/80%

*Fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

Conditioning:

****30 Minute Time Cap****

CAT ONE:

2 rounds for time:

200M Run

25 overhead squats,

135/95#
50 GHD sit-ups

75 double-unders

25 sumo deadlift high pulls,

135/95#
50 box jump overs, 24/20-in.

CAT TWO:

2 rounds for time:

200M Run

25 overhead squats, 115/85#

50 GHD sit-ups

75 double-unders

25 sumo deadlift high pulls, 115/85#

50 box jump overs, 24/20-in.

CAT THREE:

2 rounds for time:

200M Run

25 overhead squats, 95/65#

50 ab-mat sit-ups

75 double-unders

25 sumo deadlift high pulls, 95/65#

50 box jump overs, 24/20-in.

Keeping the reps high on most of the movements as well.

For the overhead squats focus on a solid overhead position with active shoulders and full range of motion. Try to get these done in four or less sets.
 If you still struggle with double-unders, count your misses.
 On the sumo deadlift high pulls make sure you are standing up all the way before you shrug your shoulders and pull with your arms.
 Your legs will be pretty fatigued at this point so we scaled the reps back on the box jump overs. Step-ups are also a viable option.
 Attempt to finish in under 30 minutes.

CAT FOUR:

2 rounds for time:

200M Run

25 overhead squats, 45/33#

50 GHD sit-ups

75 double-unders

25 sumo deadlift high pulls, 45/33#

50 box jump overs, 24/20-in.

For the overhead squats focus on a solid overhead position with active shoulders and full range of motion. 
We substitute the ab-mat sit-up for the GHD sit-up so the beginner can focus on gaining basic core strength.
 On the double-unders attempt all 75, but count your misses.
 On the sumo deadlift high pulls make sure you are standing up all the way before you shrug your shoulders and pull with your arms. 
Your legs will be pretty fatigued at this point so we scaled the box jump overs to step overs to keep the beginner moving.
 It is OK to scale the loads further if you are unable to maintain proper technique.
 Attempt to finish in under 30 minutes.