WOD: 12-9-6 reps for time: Thrusters (85-90% of 3rm strict press) No more than 105/155# Burpee box jumps (20,24″) Friday night Lift-Off: Beginning at 6pm we will also be doing the CF lift off event via CFHQ. Anyone is able to participate as long as they register via CFHQ ($10). More info to come via […]
WOD: A. Deadlift 5×3 @ 70% of your 3rm from last week. B. V-up progressions: https://gymnasticswod.com/content/v-progression C. Tabata V-ups: 20 sec on x 10 sec off x 8 rounds.
WOD: In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell/KB Ground to Overhead (5 reps per arm alternating) 10 Pull-Ups 200 Meter Sprint *P1 completes 10 DB G-OH, P2 completes 10 pullups, P1 completes 200m run, P2 completes 10 DB G-OH, P1 completes
WOD: A. Back Squat 5×3 @ 70% of your 3rm from last week. B. forward roll progressions + handstand to forward roll PRACTICE for 10 minutes: Handstand Forward Roll Progression Pt.1 Handstand Forward Roll Progression Pt.2
WOD: A. Shoulder press 5×3 @ 70% of your 3rm from last week. B. ‘Annie’ 50-40-30-20-10 reps for time: double-unders (scale to 1/2 DU or 3x SU) abmat situps *10 min cap.
