D-Day – 13.2 CF Open & Saurdays WOD


Best of luck to all CFD athletes taking part in 13.2 today, well dont to all who have taken this on already.

For those not taking part in 13.2 the WOD de as shown below and times


“Prison Yard Push & Pull” – Courtesy of  CF Invictus

In teams of three, with only one partner working at a time, complete the following as quickly as possible:
Bodyweight Bench Press x 150 reps
Pull-ups x 200 reps

You must finish both your bench press and pull-ups before your teammate may begin his/her bench press. So, Teammate A completes as many unbroken reps of bench press as possible, then immediately jumps onto the pull-up bar and completes as many unbroken pull-ups as possible. Teammate B may only begin pressing after Teammate A has come off the pull-up bar. Teammates B and C may adjust the weights on the barbell while Teammate A does pull-ups.

Scaling – adjust the weights of the bench press so that on your first set you are capable of completing 10-20 reps.

Class times today,

Blackrock 8.30am

City Centre 9.30am & 10.30am

13.2 Blackrock, Heats will start from 10.15

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