CFM: Saturday, April 29th, 2017

Posted April 28, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Saturday, April 29^th, 2017

Warm-up: 2 Rounds

200M Row

15 Back Rolls

10 Squats

Pre-Game: 7-Minute AMRAP

2-3 Squat Clean & Jerks at Ascending Weights

5 Really Good Push-ups

20 Double-Unders

Workout: 3 Rounds – Partner Workout

20 Squat Clean to Overhead (165/100)

50 Pull-ups

50 Handstand Push-ups

Between Rounds: 500M Run

Alternate:

Squat Clean & Jerk: Every Rep

Pull-ups & Handstand Push-ups: Every 5 Reps

Skill: Rope Climbs & Pegboard

Bodyweight Ninja Fun

Core: 3 Rounds

20 Rocky Style Sit-ups

60 Second Elbow Plank

WOD: Sunday, May 18th, 2025 (Burpee Day 111)

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Hang Power Cleans (ascending weights)
:15s Hollow Hold

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Workout: Ladder + For Time

Part A: Ladder x 15 Minutes

Buy in: 400 M DB/KB Farmers Carry (24K/16K)(50/35)

-then in remaining time Ladder of:

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…

Hang Power Cleans (135/95)
Weighted Ab-Mat Sit Ups (20/14)
21 Double Unders (every round)

-Rest 2 Minutes-

Part B- For Time

200 Meter DB/KB Farmers Carry (24K/16K)(50/35)
400 Meter Run

*Two Scores:

Last FULL round completed + partial reps for part A
Time for Part B

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Cardio Option: Ladder + For Time

Part A: Ladder x 15 Minutes

Buy in: 400 M DB/KB Farmers Carry (24K/16K)(50/35)

-then in remaining time Ladder of:

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…

Russian KB Swings (24K/16K)
Weighted Ab-Mat Sit Ups (20/14)
21 Double Unders (every round)

-Rest 2 Minutes-

Part B- For Time

200 Meter DB/KB Farmers Carry (24K/16K)(50/35)
400 Meter Run

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Core: 4 Rounds

30 Bicycle Crunches
:30s 6-inch Hold

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