CFM: Wednesday, May 10th, 2017

CFM: Wednesday, May 10^th, 2017

Warm-up: 2 Rounds

200M Run

16 Walking Lunges Steps

30 Second Plank

Enduro-Core:

400M Run + 40 Double Unders + 40 AbMat Sit-ups

300M Run + 30 Double Unders + 30 AbMat Sit-ups

200M Run + 20 Double Unders + 20 AbMat Sit-ups

100M Run + 10 Double Unders + 10 AbMat Sit-ups

Workout:

20 Power Cleans

20 Shoulder-to-Overheads

20 Power Snatches

20 Clusters

20 Squat Snatches

EMOM (including 0:00): 3 Burpees

Weight (95/65)

Skill: L-Sits & Parallette Work

Including Handstands & Straddles

Core: Done

No More for You Today

WOD: Tuesday, December 3rd, 2024

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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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Ski/Bike
3 Hang Power Snatches (ascending weights)
1 Wall Walk

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Workout: AMRAP x 20 Minutes

2 Wall Walks
6 Hang Power Snatches (115/85)
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

*CRX: 4 Hang Power Snatch (135/95)

*One score: total # of rounds + reps completed in 20 minutes

*Wall Walk Scaling Options:

Scale Reps or Distance
Plyo Box Wall Walks (4 Reps)

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Cardio Option: AMRAP x 20 Minutes

2 Wall Walks
12 Hang DB Snatches (50/35) * 6 per side
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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CFM: Wednesday, May 10th, 2017

Today's WOD

WOD: Tuesday, December 3rd, 2024

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