WOD for 31 MAR 2016

Classes 0500 and 1130 at Fredericks Gym.

Goal for today is to look like this:


Oh Yeah!

Strength section:

Squat Clean

3 @ 50%,

3 @ 60%,

3 @ 70%,

2 x 3 @ 75%

Take a little time in between sets and focus on great form. If crap starts going crazy back off the weight a little bit.


Front Squat


4 x 3 @ 90% of 3RM


METCON portion-


10 AM KBS 53/35

Prowler push medium weight 30 Meters

15 DUs (30 SUs)

Prowler Push medium weight 30 Meters

Rest 5 minutes (strict)


5 Ninja Rolls (Ill show you) If you do these on your own you are rolling on your back to standing. Looks like the way a crafty ninja would stand up. But not that weird thing Jean Claude Van Dame does

10 TTB

15 DUs (30 SUs)

Rest 5 minutes (Strict)


5 HR Push Ups

10 Wall Ball Shots

15 DUs (SUs)

These are short burners. Don’t pace them, go as hard as you can. The rep scheme was intended to keep you moving!

You should look like this at the end:


Yes, that is Big Daniel down in South America rocking a CF89 shirt after knocking out 16.5.

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