CFM: Thursday, February 2nd, 2017 (Burpee Day = 66)

Posted February 1, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Thursday, February 2^nd, 2017 (Burpee Day = 66)

Warm-up: 2 Rounds

1-Minute Jump Rope

15 Back Rolls

10 Jump Squats

Pre-Game: 6-Minute AMRAP

160M Row or 1-Minute Bike

16 Step-ups (24/20)

8 Atomic Sit-ups (15/10)

Then warm-up your Deadlift

Workout:

800M Run

25 Box Jump Up & Overs (30/24)

50 Deadlifts (225/135)

25 Box Jump Up & Overs (30/24)

800M Run

Keep Track and Compare Your Run Times

Gymnastics: Rope Climbs

12 Rope Climbs

Ideally Start Legless, move to Regular IF you start to fail

Core: 4 Rounds

15 Weighted Sit-ups

30 Perfect Bicycles

WOD: Thursday, May 2nd, 2024 (Burpee Day 94)

Warm-up: Group Dynamic

Group Run – 200 Meters
PVC Pass Through – 10 SLOW Reps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds

Run to the end of the driveway
5 Hang Power Snatches (ascending weights)
3 Strict Toes to Bar OR 5 SLOW Knee Raises

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Workout: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 Hang Power Snatches (95/65)

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 Hang Power Snatches (105/75)

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 Hang Power Snatches (115/85)

——————————————————————————————————–

Cardio Option: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 DB Hang Snatches (50/35) *per side

——————————————————————————————————–

Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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