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: Tuesday, April 23rd, 2024 (Burpee Day 85)

Warm-up: Group Dynamic

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Hang Power Cleans (ascending weights)
3 Strict Pull Ups

*Toss in some jump rope practice (SU/Crossovers/DU)

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Workout: For Time

2 Rounds

100 Single Unders
10 Pull Ups
5 Hang Power Cleans (155/105)

-Then-

500 Meter Run

-Into-

2 Rounds

50 Single Under Crossovers
10 Pull Ups
5 Hang Power Cleans (155/105)

-Then-

500 Meter Run

-Into-

2 Rounds

25 Double Unders
10 Pull Ups
5 Hang Power Cleans (155/105)

*Jump Rope Scaling Options:

All Single Unders (100×2 – 75×2 – 50×2)
Single Under/Double Under Mix (100×2, 50 DUx2, 25DUx2)

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Cardio Option: For Time

2 Rounds

100 Single Unders
10 Pull Ups
10 Russian KB Swings (24K/16K)

-Then-

500 Meter Run

-Into-

2 Rounds

50 Single Under Crossovers
10 Pull Ups
10 Russian KB Swings (24K/16K)

-Then-

500 Meter Run

-Into-

2 Rounds

25 Double Unders
10 Pull Ups
10 Russian KB Swings (24K/16K)

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Core: 5 Rounds

30 Flutter Kicks
:30s Hollow Hold

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