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Our Blog

Wednesday 5.3.17 Workout of the Day

By cfpalmbeach | In WODs | on May 2, 2017


Congrats to the Tacocats, your 2017 CFPB Dodgeball Champions 🏆That was one of the most fun days of the year, and a really good workout!


Strength/Skill Work:

15 Minutes to Work to a Heavy Single Power Clean + Front Squat

“Cool Runnings”

For Time: (In teams of 4 – 15 Min Cap)

20 Sled Pushes S(90/45) RX(135/90)

200/160 Calorie Assault Bike S(Airdyne)


WOD Tips:

-Today is very much a maximal strength and power focused day, with the heavy clean and jerk in the strength work, and the team sprint workout

for the conditioning portion.

-For the strength work, this will be an opportunity for many of you to go heavier than you have in a while. The goal today is to go as heavy as you

can with great form. If you feel good today, you can work towards a PR, although that isn’t necessarily the goal. For the power clean, try to land

your feet in the same position that you will have them for the front squat. Also, try to drop your butt low on the heavier power cleans which

should allow you to clean more weight.

-Cool Runnings is a team workout where you will be working in teams of 4, with only one person working at a time. The goal with this workout is to

see what your true 100% intensity feels like, so don’t hold back. Since you are working in teams of 4, and will have plenty of rest between efforts,

you should be giving everything you have during each effort. For the sleds, speed is more important than weight, so no need to go too heavy on

this. For the bike, keep your intervals very short, no more than 15-20 seconds. Once your intensity drops a little, get off the bike and let your

teammates take over.



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