CFM: Thursday, April 13th, 2017

Posted April 12, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Thursday, April 13^th, 2017

Warm-up: 2 Rounds

200M Row

16 Walking Lunge Steps

10 PVC Pass Throughs

Pre-Game: 7-Minute AMRAP

4 Power Cleans (Ascending)

8 AbMat Sit-ups

12 Steps-Ups (24/20)

Workout: 15-Minute AMRAP

5 Power Cleans (155/95)

10 Box Jumps (24/20)

15 Wallballs (20/14)

Endurance: Immediately After

Run the Pool

Core: 5 Rounds

12 Weighted Sit-ups

24 Hollow Rock Flutter Kicks

WOD: Sunday, December 3rd, 2023

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Slow Shoulder Taps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds (10 Min Cap)

250 Meter Row OR 500 Meter Bike
3 Power Snatches (ascending weights)
3 Overhead Squats (ascending weights)

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Workout: Ladder + For Time

Part A: Ladder x 14 Minutes

Buy In: 1000 Meter Row OR 2400 Meter Bike

-in remaining time ladder of:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….

Power Snatches (105/75)
Overhead Squats (105/75)
Burpees Over Bar

-Rest 2 Minutes-

Part B – For Time

250 Meter Row OR 500 Meter Bike
10 Overhead Squats (105/75)
250 Meter Row OR 500 Meter Bike

*Two scores:

Last full round completed + partial reps
Time to complete Part B

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Cardio Option: Ladder + For Time

Part A: Ladder x 14 Minutes

Buy In: 1000 Meter Row OR 2400 Meter Bike

-in remaining time ladder of:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….

Alt DB Snatches (50/35)
DB Overhead Squats (50/35) *half per side
Burpees Over DB

-Rest 2 Minutes-

Part B – For Time

250 Meter Row OR 500 Meter Bike
10 Alt DB Snatches (50/35)
250 Meter Row OR 500 Meter Bike

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Core: 5 Rounds

10 Turkish Sit Ups (20/15)
10 KB Pull Throughs (16K/12K)

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