CFTC Holiday Party December 16 upstairs incontro 7pm Wod: Complete as many rounds as possible in 20 minutes of: 50′ Double KB Front Rack Walking Lunge (53/35 per hand) 8 Ring Muscle ups/Bar Muscle ups 15 Handstand Pushups Athletes choice for muscle ups but must stick with one or the[…]
Read More »Part 1 Hang Power Clean 3-3-3-2-2-2-1-1-1 Perform a set every 2 minutes Loading Guidelines: Sets 1-3: 3 reps @ 50-70% Sets 4-6: 2 reps @ 75-85% Sets 7-9: 1 rep @ 90%+ If new to this lift, perform 3 reps every set, building to a moderately challenging weight Part 2[…]
Read More »Wod: AMRAP 25: Teams of 3: 600 Meter Run (200m per athlete) 60/42 Calorie Row 60 Front Squats Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105 Round 5 – 185/135
Read More »Wod:On the Minute x 16 (8 Rounds) Odd Minutes – 200m Run Even Minutes – 3 Power Cleans Athlete’s choice on loading.
Read More »Strength: Dead Lifts 2-2-2-2-2 Wod Amrap 10 3,6,9,12…Deadlifts (225/155) 3,6,9,12…Burpee Box Jump Overs (24/20)
Read More »Teams of 3: AMRAP 7 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutes AMRAP 7 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (155/105) AMRAP Hang Power Cleans (185/135) Rest 3 min AMRAP 7 50 Dead Lifts (165/115) 50 Dead Lifts(215/135) Amrap[…]
Read More »CFTC Holiday Party DEC 16 Incontro 7pm Teams of 3 one athlete most hold a plank while one works Amrap 25 5 Front Rack Lunge Steps 135/95 5 Hspu 2 Ring Muscle Ups 5 Burpees
Read More »Strength: Front Squat 10-10-10 Building Row Sprints 6 sets 30 sec max Meters Rest 2:00 in Between
Read More »Strength: From the Rack 4 sets of 1 Push Press 1 Push jerk 1 Split Jerk Wod: 21-15-9 Kettle Bell Swings 53,35 Push Ups T2b
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