CFM: Sunday, May 7th, 2017

Posted May 6, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Sunday, May 7^th, 2017

Warm-up: 2 Rounds

200M Row

20 Back Rolls

Pre-Game:

500M Run

25 Squats in the Lot

400M Run

20 Squats

300M Run

15 Squats

200M Run

10 Squats

Workout: 3 Rounds

30 American Kettlebell Swings (16K/12K)

20 Shoulder to Overhead (75/95)

10 Bar Over Burpees

Between Rounds: 500M Run with (20/15)*

Anyway you want to carry the weight: DB / Plate / Rage Ball…etc

CRX: (24K/16K) & (95/65) & (30/20 Carry)

Strength: Deadlifts

Deficit – Not too Heavy but enjoy the extra RPOM

Core: 2 Rounds

30 Weighted Sit-ups

90 Flutter Kicks

WOD: Friday, April 19th, 2024 (Burpee Day 81)

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 2 Reps each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

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Workout: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
12 Alt Front Rack Lunges (95/65)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

12 Alt Front Rack Lunges (95/65)
2 Wall Walks

*Wall Walk Scaling Options:

Scale Reps (1 per round)
Scale Distance
Plyo Box Wall Walks (4 Reps per round)

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Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
16 DB Lunges (50/35)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

16 DB Lunges (50/35)
2 Wall Walks

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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