WOD 092917 FRIDAY
Wishing Alan the best of luck as he moves back to California STRENGTH STRICT PRESS 5-5-5 PUSH PRESS 3-3-3-3-3 WOD Rx+/Rx “Diane” 21-15-9 DEADLIFT (225/155) HSPU Fitness 21-15-9 DEADLIFT (185/115) HSPU/PIKE PUSH UP
WOD 092817 THURSDAY
WOD FOR TOTAL TIME 400m RUN (90-95%) 200m RUN (50%) 800m RUN (90-95%) 200m RUN (50%) 1 MILE RUN (90-95%) 200m RUN (50%) 800m RUN (90-95%) 200m RUN (50%) 400m RUN (90-95%) ACCESSORY 3RFQ 30 GHD :30 ONE ARM PLANK (R/L) 10 STRICT TTB/STRICT K2W
WOD 092717 WEDNESDAY
STRENGTH Establish heavy 5 OHS WOD Rx+ 5 ROUNDS 2:00 CLOCK 40 DU 10 OHS (155/105) IN REMAINING TIME: MAX LEGLESS ROPE CLIMB Rx 5 ROUNDS 2:00 CLOCK 40 DU 10 OHS (115/75) IN REMAINING TIME: MAX ROPE CLIMB FItness 5 ROUNDS 2:00 CLOCK 60 SINGLE UNDERS 10 OHS (95/65) IN REMAINING TIME: MAX ROPE […]
WOD 092617 TUESDAY
SKILL EMOM 12 EVEN: Push Skill ODD: Pull Skill WOD Rx+ FOR TIME 100m PLATE PUSH (45/25) 50 BURPEE BOX JUMP OVER (24/20) 25/20 CAL BIKE Rx FOR TIME 100m PLATE PUSH (35/15) 50 BURPEE BOX JUMP OVER (24/20) 20/16 CAL ROW Fitness FOR TIME 100m PLATE PUSH (25/10) 30 BURPEE BOX JUMP OVER 20/16 […]
WOD 092517 MONDAY
SPOTS ARE FILLING UP FAST, MAKE SURE TO REGISTER AND THEN EMAIL ELYCEROY@GMAIL.COM WITH TEAM NAME AND PARTICIPANTS NAMES. REGISTRATION LINK BELOW https://www.eventbrite.com/e/barbells-for-boobs-at-cfcm-tickets-37897760221?aff=eac2 Rx+ AMRAP 20 40 WALLBALL (20/14) 30 TTB 20 POWER CLEAN (135/95) 10 BMU Rx AMRAP 20 40 WALLBALL (20/14) 20 TTB 20 POWER CLEAN (115/75) 10 JUMPING BMU/C2B FITNESS AMRAP 20 […]