WOD 4 Feb 2010
If you follow my programming here at CFCC, you know that over the past year or so, it’s changed a bit. First, we were mainpage dot com almost exclusively. I’d only program on dot com rest days. Then I started programming a lot more, and though I did a pretty good job. Then my programming started including a dedicated strength component, which we really liked. Injuries abounded in our gym around then, so I started going easy on the heavy stuff and favored about a 50/50 mix of dot com and my programming. Well, now that we’ve tried it all, I know where I want to go. So, you’ll start seeing a dedicated strength component again, about 2 or 3 days a week we’ll have a day of lifting and a short, intense metcon to follow. The other days we’ll be doing the 50/50 dot com or Coach Bob. I don’t want to lose long metcons forever, so they’ll pop up once in a while, like they should. But expect 15 mins or less on most of the metcons, and those on strength days under 10 minutes. So, without further ado…
Buy In:
CFWU with bar warmup to the backsquat instead of OHS
WOD:
Backsquat 5-5-5
Press 3-3-3
Cash Out:
AMRAP 7:00
Row 250m (a partner will be handy here to reset the rower)
10 burpees
10 pullups