Monday WOD – 102615

CF Football Seminar

Learning about Posture and Position at the CF Football Seminar

HALLOWEEN WOD – Saturday October 31st!
Come to class dressed in your costumes! The crazier the better! Let’s see if anyone can top Dave Costa’s costume from last year!

WORKOUT OF THE DAY

Fitness
1. Sprinting Mechanics & Change of Direction

2. “Death By 10 Meters”
Minute 1: Run 10 Meters
Minute 2: Run 20 Meters
Minute 3: Run 30 Meters
Minute 4: Run 40 Meters…

Continue to increase distance by 10 meters every minute. Once you cannot complete the designated meters in the minute, take a 1 minute break and start from the beginning. Your score will be the highest minute you completed in the first round.
20 Minute Cap.

Last performed 3/26/15.

Performance
CLASS:
1. Sprinting Mechanics & Change of Direction

2. “Death By 10 Meters”
Minute 1: Run 10 Meters
Minute 2: Run 20 Meters
Minute 3: Run 30 Meters
Minute 4: Run 40 Meters…

Continue to increase distance by 10 meters every minute. Once you cannot complete the designated meters in the minute, take a 1 minute break and start from the beginning. Your score will be the highest minute you completed in the first round.
20 Minute Cap.

STRENGTH:
1. Tempo Strict Pull-ups: 4xME with 3 second hold with chin over the bar, 3 second negative
(If your sets are smaller than 6/3, do 2 additional sets)

2. Romanian Deadlift – 5×10 AHAP

3. 3 Rounds NOT for time:
10 Suitcase Deadlifts, both sides at once
10 Bent Over Barbell Rows
20 GHD Situps