CFM: Friday, July 21st, 2017

Posted July 20, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Friday, July 21^st, 2017

Warm-up: 500M Row

The meander around

Pre-Game: 5-Minute AMRAP

20M Broad Jumps

20 Second Plank

20M Broad Jumps

20 Second L-Hang

Workout: 4 Rounds

30 AbMat Sit-ups

25 American Kettlebell Swings (24K/16K)

20 Hand Release Push-ups

15 Goblet Squats (24K/16K)

10 Burpees

Between Rounds: 500M Run

Cardio: 6 Rounds

400M Run

16 GHD Sit-ups

200/160M Row

8 GHD Sit-ups

Strength: Bench Press

8 Sets of 2

All Heavy Working Sets

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions

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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