Friday, November 12th 2010
W.O.D.
“Double Wall Ball Cindy”
As many reps as possible in 20 minutes of:
10 Pull Ups
20 Push Ups
30 Wall Ball
If you want to get filthy Saturday, November 13th, be here @ 8:45 a.m. for a 9 a.m. start!!!!!!!!!!!!!
W.O.D.
“Double Wall Ball Cindy”
As many reps as possible in 20 minutes of:
10 Pull Ups
20 Push Ups
30 Wall Ball
If you want to get filthy Saturday, November 13th, be here @ 8:45 a.m. for a 9 a.m. start!!!!!!!!!!!!!
Warm-up – One Round of CFK @ the end of each active stretch do 90′ jog. W.O.D. Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 Try to increase the load on each of the fifteen sets. Let’s talk….The Front Squat!!!!!!! Many of you mention of “pain in the wrist.” Generally this is thought to…
Every 1:30 for 8 sets (12 min) 5 Deadlift 225/155 + 10 Box Jump Overs 24″/20″ ” Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Air Squats *Rounds should be completed within :45* *Scale reps to complete every round. Reps should look like 5-5-10 or 15*
Warm up 2 RDs 8 BB Snatch Grip Deadlifts 8 BB Hang Power Snatch 8 BB OHS 8 Burpee 5 min EMOM 3-position Power Snatch (High Hang, Above knee, Floor) start @ 40% 1 RM Power Snatch *use this as a primer for the next work* rest 2 min Every 1:30 for 9 min 1…
“Nasty Girls” 3 R.F.T. 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 135/95
9 min EMOM 2 Strict Press + 2 Push Press Increase in weight “Amanda” 9-7-5 Ring M/U Sq. Snatch 135/95 …. right into… “Elizabeth” 21-15-9 Sq. Clean 135/95 Ring Dips *20 min Cap*
There are rope ascents in the warm up. Bring socks. Strength/Skill -3 Push Press + 2 Push Jerk x 3 10 Rounds for time: 5 Push Jerk (155/113) 3 Muscle-ups 100m run 50 m forwards 50 m backwards