CFM: Sunday, April 23rd, 2017

Posted April 22, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Sunday, April 23^rd, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

12 Back Rolls

6 Indiscriminate whines about something (your call)

Pre-Game: Run

The Loop as a Group

Or:

The Pool like a Tool

Workout: 20 – 25 – 30 – 25 – 20

Wallballs (20/14)

Hang Power Cleans (95/65)

Every Bar Drop or Wallball Drop/Rest: 5 Burpees

Strength: Yoke

Overhead Yoke Walk

8M – Increase the Weight Each Time (small jumps)

Core: 3 Rounds (Yes 3 Rounds)

60 Second Hollow Rock Hold

Every Break: 5 Long Sit-ups

WOD: Tuesday, March 21st, 2023 (Burpee Day 51)

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s bottom of squat hold w/ plate – :10s of plate squats
Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway (150M Air Runner)
5 Front Squats (ascending weights)
10 V-Ups

*Front squats come from the floor

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Workout: For Time

Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds

8 Toes to Bar
10 Front Squats (135/95)
12 Burpees to target (pull up bar)

*Loop scaling options:

2000 Meter Row OR 3600 Meter Bike

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Cardio Option: For Time

Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds

8 Toes to Bar
24 KB/DB Goblet Squats (24K/16K)
12 Burpees to target (pull up bar)

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Core: 4 Rounds

10 Banded Paloff Press
10 Banded Rotations

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