CFM: Tuesday, July 18th, 2017

Posted July 17, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Tuesday, July 18^th, 2017

Warm-up: 2 Rounds

200M Row

10 Rig Squats

10 Sit-ups

Pre-Game: 6-Minute AMRAP

5 Burpees

5 Thrusters (Ascending Weight every 2-Min)

Workout: 5 Rounds

24 Wallballs

12 Shoulder to Overhead (115/75)

Between Rounds: 400M Run

Strength: Deadlift

Work to a Heavy Single

Core: 3 Rounds

25 Rocky Style Sit-ups

50 Slow Bicycles

WOD: Friday, January 3rd, 2025

Warm-up: Group Dynamic

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

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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 3 Reps each @ 85% of 1RM
Sets 3 and 4: 1 Rep each @ 90% of 1RM

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Workout: For Time

500 Meter Row OR 1200 Meter Bike
32 DB Hang Snatches (50/35) *16 per side
4 Rope Climbs

-Then-

500 Meter Row OR 1200 Meter Bike
24 DB Hang Snatches (50/35) *12 per side
3 Rope Climbs

-Then-

500 Meter Row OR 1200 Meter Bike
16 DB Hang Snatches (50/35) *8 per side
2 Rope Climbs

*Rope Climb Scaling Options:

Scale Reps or distance on ropes
Rope Ascents (8-6-4 Reps)
Strict Pull Ups (12-9-6 Reps)

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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