CFM: Wednesday, July 19th, 2017

Posted July 18, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, July 19^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

10 Super Light American Kettlebell Swings

10 PVC Pass Throughs

Core & Strength: 10 Rounds (10-Minute Cap)

3 Overhead Squats (75/55)

9 Plate Rainbows (15/10)

Workout: 7 Rounds (18-Minute Cap)

7M Overhead Walking Lunge (45/25 Plate)

7 Burpee CTB Pull-ups

7M Overhead Walking Lunge (45/25 Plate)

7 Hang Squat Snatches (95/65)

Endurance: Little Loopy X2

You Pick the Direction

Core: Done

Yup…Done

WOD: Thursday, May 2nd, 2024 (Burpee Day 94)

Warm-up: Group Dynamic

Group Run – 200 Meters
PVC Pass Through – 10 SLOW Reps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds

Run to the end of the driveway
5 Hang Power Snatches (ascending weights)
3 Strict Toes to Bar OR 5 SLOW Knee Raises

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Workout: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 Hang Power Snatches (95/65)

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 Hang Power Snatches (105/75)

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 Hang Power Snatches (115/85)

——————————————————————————————————–

Cardio Option: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 DB Hang Snatches (50/35) *per side

——————————————————————————————————–

Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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