CFM: Wednesday, April 19th, 2017

Posted April 18, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, April 19^th, 2017

Warm-up: 2 Rounds

200M Row

16 Walking Lunge Steps

8 PVC Pass Throughs

Pre-Game: 7-Minute EMOM

3 Power Snatches + 3 Overhead Squats (Ascending Weights)

7 AbMat Sit-ups

21 Double-Unders (in workout gear)

Workout:

72 Wallballs (14/10)

36 Hang Squat Snatches (75/55)

48 Wallballs (14/10)

24 Hang Squat Snatches (95/65)

24 Wallballs (14/10)

12 Hang Squat Snatches (115/75)

Strength: Overhead Squat

From the Rack

Work up to a Meaty Triple

or Just go for a Loop instead

Core: 3 Rounds

20 Plate Rainbows

20 Muffin Toppers

WOD: Tuesday, April 16th, 2024 (Burpee Day 78)

Warm-up: Group Dynamic

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Clean and Jerks (ascending weights)
3 Strict Pull Ups OR 5 Ring Rows

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Workout: For Time

Buy In: 500 Meter Run

-Then-

10 Rounds

5 Burpees over Bar
3 Clean and Jerks (155/105)
1 Rope Climb

-Then-

Buy Out: 500 Meter Run

*RX+: 1 Legless rope climb

*CRX: 3 Clean and Jerks (185/115) / 1 Legless Rope Climb

*Rope Climb Scaling Options:

Scale Distance
Rope Ascents (3 per round)
Strict Pull Ups (5 per round)

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Cardio Option: For Time

Buy In: 500 Meter Run

-Then-

10 Rounds

5 Burpees
10 Rage Balls (20/15)
1 Rope Climb

-Then-

Buy Out: 500 Meter Run

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Core: 4 Rounds

15 V-Ups
:30s Hollow Hold

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