CFM: Wednesday, September 13th, 2017

Posted September 12, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, September 13^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

30 Second Squat Hold

30 Second Plank

Strength: Deadlift

10 Sets of 2

55% of your 1-Rep Max (Ideally Beltless)

Workout: Partner Workout – 3 Rounds

500M Run

36 Weighted Pistols (16K/12K) – One Working at a Time

12 Alternating Squat Cleans (185/115)

Endurance: 4 Rounds

20 Second Max Effort Bike/Row

Rest as Needed

Core: 4 Rounds

15 Weighted Evil Wheels (25/15)

30 Second Hollow Rock Hold

WOD: Friday, April 19th, 2024 (Burpee Day 81)

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 2 Reps each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

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Workout: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
12 Alt Front Rack Lunges (95/65)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

12 Alt Front Rack Lunges (95/65)
2 Wall Walks

*Wall Walk Scaling Options:

Scale Reps (1 per round)
Scale Distance
Plyo Box Wall Walks (4 Reps per round)

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Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
16 DB Lunges (50/35)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

16 DB Lunges (50/35)
2 Wall Walks

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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