CFM: Friday, January 13th, 2017 (Burpee Day = 46)

CFM: Friday, January 13^th, 2017 (Burpee Day = 46)

Warm-up: 500M Row

Then do some mobility

Pre-Game: 7-Minute AMRAP

40/32 Calories on the Rower or Bike

40 Switches

20 Push-ups

10 Atomic Sit-ups (15/10)

Workout:

800M Run

Followed by: 5 Rounds

12 Ground to Overhead (115/75)

7 Burpee Toes to Bar

Ending with:

800M Run

Cardio Option: 3 Rounds

21 GHD Sit-ups

800M Run

15 GHD Sit-ups

500M Run

End with 17 GHD Sit-ups to make it an even 125

Strength: Muscle Clean & Press

Work to a 2-Rep Heavy (You may drop, bt no rest between reps_

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions

WOD: Friday, April 19th, 2024 (Burpee Day 81)

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Strict Press (17 Minutes)

Sets 1 and 2: 2 Reps each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

——————————————————————————————————–

Workout: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
12 Alt Front Rack Lunges (95/65)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

12 Alt Front Rack Lunges (95/65)
2 Wall Walks

*Wall Walk Scaling Options:

Scale Reps (1 per round)
Scale Distance
Plyo Box Wall Walks (4 Reps per round)

——————————————————————————————————–

Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
16 DB Lunges (50/35)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

16 DB Lunges (50/35)
2 Wall Walks

——————————————————————————————————–

Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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CFM: Friday, January 13th, 2017 (Burpee Day = 46)

Today's WOD

WOD: Friday, April 19th, 2024 (Burpee Day 81)

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