CFM: Wednesday, August 2nd, 2017

Posted July 28, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, August 2^nd, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

16 Jumping Jacks

8 Rig Squats

Pre-Game: 4 Rounds

4 Drop-Single Deadlifts (Ascending Weights)

8 AbMat Sit-ups

12 Plate Squats (25/15)

Workout: 12-Minute AMRAP

6 Deadlifts (225/135)

12 Wallballs (20/14)

6 Burpee Toes to Bar

Strength: Tabata

Dumbbell Push Press (2 Dumbbells)

Score the lowest Round

Core: 3 Rounds

60 Second Plank

30 Hollow Rocks

WOD: Sunday, March 16th, 2025 (Burpee Day 48)

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Banded Lat/Samson Stretch – 1 Min per side

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Pre-Game: 3 Rounds (10 Minute Cap)

Run to the end of the driveway
3 Thrusters (ascending weights)
:10s Chin over Bar Hold

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Workout: For Time

400 Meter Run

-then-

1 Round

18 Burpee-Pull Ups
12 Thrusters (105/75)

-into-

400 Meter Run

-Then-

2 Rounds

9 Burpee-Pull Ups
6 Thrusters (105/75)

-into-

400 Meter Run

-Then-

3 Rounds

6 Burpee-Pull Ups
4 Thrusters (105/75)

*Burpee-Pull Up Scaling Options:

Lower pull up bar (flag)
Banded Pull ups (do all the burpees first and pull ups second)

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Cardio Option: For Time

400 Meter Run

-then-

1 Round

18 Burpee-Pull Ups
24 DB Thrusters (50/35) *12 per side

-into-

400 Meter Run

-Then-

2 Rounds

9 Burpee-Pull Ups
12 DB Thrusters (50/35) *6 per side

-into-

400 Meter Run

-Then-

3 Rounds

6 Burpee-Pull Ups
8 DB Thrusters (50/35) *4 per side

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Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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