WOD AMRAP 22: 22 Wallballs (20/14#) 22 Power Snatch (75/55#) 22 Box Jumps (24/20″) 22 Push Press (75/55#) 22 Calorie Row COMP WOD 1. Clean & Jerk 65%/2 70%/2 75%/2 80%/1 90%/1 2. Conditioning AMRAP 22: 22 Wallballs (20/14#) 22 Power Snatch (75/55#) 22 Box Jumps (24/20″) 22 Push Press (75/55#) 22 Calorie Row
Rest Day! Open gym at 5:30 a.m.
WOD “The Other Total” 1RM Clean 1RM Bench 1RM OHS COMP WOD 1. Front Squat (75%/4)5 2. Conditioning For time: 7-6-5-4-3-2-1 Deadlifts (405/285#) *no more than 70% Muscle-ups
Posted by CFCody Category: Uncategorized WOD
BIG CONGRATULATIONS to Andy Rashkow and Joanna Pratt for completing the expedition to the Annapurna circuit and Throng La pass. 110 miles (150km) and elevation 17769 feet or 5416 meters. Great accomplishment, we are proud of you! WOD AMRAP 4: “Fran” 21-15-9 Thrusters (95/65#) Pull-ups Rest 4:00 AMRAP 4: “Diane” 21-15-9 Deadlifts (225/155#) Handstand Push-ups Rest […]
Posted by CFCody Category: Uncategorized WOD
Team WOD: team of 2- With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00 Rest 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00 Rest 23:00-27:00 400m Run Max Thrusters (95/65#) *run together and split reps up however- one person working at a time Rest 2 min 2. Stamina Conditioning Tabata […]
