PUBLISHED: 07.24.2017

WOD:
 
Bench Press 4×8
 
5 min AMRAP
5 RDS
3 PC 135/95
6 Push-ups
9 Air Squats
into max cals on rower
 
-rest 5 mins-
 
5 min AMRAP
5 RDS
3 PC 135/95
6 Push-ups
9 Air Squats
into max cals on rower
 
 
Comp Rx:
 
1. Snatch
60%/3
65%/2
70%/2
75%/2
80%/2
(85%/2)3
 
2. Snatch Pull
(105%/3)4
 
3. Back Squat
(80%/5)5
 
4. Gymnastics Conditioning
Ring Muscle-ups:
3×80% unbroken
rest :80 seconds
 
5. Conditioning
5 RFT:
400m Run
15 Power Snatches (75/55)

Recent Largo WODs

8-21-17 WOD

WOD: 10 mins to establish a heavy PP then 7 min EMOM  3 PP @80% 10 mins to establish a heavy 3 rep BS then 7 min EMOM 5 BS @80%  

8-18-17 WOD

WOD: 3 RDS 15 PS 95/65 50 DU – Rest 5 min – Strict Pull-ups 10-9-8-7-6-5-4-3-2-1 Comp Rx: 1. Snatch 60%/2 65%/2 70%/2 (75%/1)5 2. Clean and Jerk  60%/2 65%/2 70%/2 (75%/1)5 3. Front Squat (70%/5)3 4. Conditioning 3 RFT: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees

8-17-17 WOD

WOD: 5 RDS 200m Farmer’s Carry 20 Deficit Push-ups on DB 10 PJ 50/35 Comp Rx: Active Recovery

Slide Background

Ready to Get Started with CFTB?
Schedule a Complimentary Intro Session