CFM: Wednesday, August 9th, 2017

Posted August 8, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, August 9^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

12 Back Rolls

8 PVC Pass Throughs

Pre-Game: 6-Minute AMRAP

10 Overhead Lunges (45/35)

10 Wallballs (14/10)

Walk Between Exercises

Workout: 4 Rounds

300M Run

5 – 4 – 3 – 2 – 1

Bar Facing Burpees

Power Snatches

M (75 / 95 / 115 / 135)

W (55 / 65 / 75 / 85)

Strength: 7-Minute EMOM

Behind the Neck Push Press (Snatch Grip)

5 Reps at your Final Workout Weight

Core: 4 Rounds

20 Leg Overs

40 Second Weighted Plank (25/15)

WOD: Tuesday, December 10th, 2024

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
8 Power Snatches (105/75)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

*RX+: 8 PS (135/95) OR 6 Wall Facing HSPU

*CRX: 8 PS (135/95) AND 6 Wall Facing HSPU

*HSPU Scaling Options:

Scale Reps or Distance with ab-mats
Hand Release Push ups (12 Reps)
Med-Ball Push Press (16 Reps)

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Cardio Option: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Rage Balls (20/15)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

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Core: 4 Rounds

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

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