CFIV will be having two teams competing at the WOD Gear Team Series on Saturday, July 28th. The event is FREE for spectators and we’d like to get as big a support group for our competitors as possible. The event will be held at the famous Rose Bowl in Pasadena.
The competition starts promptly at 9am and we’d love to see you there!
Enter your 1 Rep Max below to calculate your 4 week cycle
| Set 1 | Set 2 | Set 3 | |
| Week 1 | 5 x 65% | 5 x 75% | 5+ x 85% |
| Week 2 | 3 x 70% | 3 x 80% | 3+ x 90% |
| Week 3 | 5 x 75% | 3 x 85% | 1+ x 95% |
| Week 4 (deload) | 5 x 40% | 5 x 50% | 5 x 60% |
WOD – 7.25.2012
5/3/1 Press – Week 1
5 reps, 65% 1RM
5 reps, 75% 1RM
5+ reps, 85% 1RM
Row 500 meters
4 Rounds:
5 Renegade Rows (Pushup + Row Right + Row Left)
10 Dumbbell Push Press
30 Double-Unders
One Response to “WOD Gear Team Series”
Press 150×5
Wod
Row 500m 1:31
55# db total time 15:56