MOB
WOD:
400m Run/10 SU
800m Run/20 SU
1200m Run/30 SU
1600m Run/40 SU
CF:
MOB
DYNWU
A. 8M Rope Climb Technique Work
DO NOT chew up your hands! Goal is to prep for Saturdays WOD and learn how to Proficiently Climb the Rope
B. 4M Practice 1 Arm Handstand or Shoulder Taps
C. For Time:
50 Wallballs (20/14)
40 DL (135/85)
30 Push Press (135/85)
20 Hand Release Pushups
10 Power Snatch (135/85)
D. $$ Optional Cash Out $$
4 by 200m Sprints. 20s Rest between Each.
MOB
DYNWU
WOD:
5 RFT:
400m Run. 30s Rest
100m Sprint. 30s Rest
CF:
DYN MOB
A. GWOD
100 V-Ups.Â
*Every time you break you must Complete 3 Burpees
B. For Time:
10 Hang Clean and Jerk (95/65)
10 Strict Inverted Pushups
150m Row
8 Hang Clean and Jerk (135/85)
8 Strict Inverted Pushups
300m Row
6 Hang Clean and Jerk (155/100)
6 Strict Inverted Pushups
500m Row
4 Hang Squat Cleans (165/115)
4 Strict Inverted Pushups
400m Run
2 Hang Squat Cleans (185/135)
2 Strict Inverted Pushups
200m Run
C. Static MOB
Pancake Stretch 2M
Hip Capsule 2MÂ
Plantar Fascia and Calves 2M
CFCommunity WOD @ 9am with Coach Wendy and Intern Andy
CF and CFProgressions @ 930am w/Coach Cole and Nicole
CF @ 1030am w/Coach Shaun
We still have Space in our 11am On Ramp with Coach Justin and Coach April and Interns Andy and Lauren! Register on our Membership page!
CFE:
MOB
3200m Run
20 Box Jumps
20 OH Lunges
20 Box Jumps
3200m Run
CF:
DYN MOB
Review Push Jerk Movement Pattern
A. Push Jerk from Rack
8 by 2. Work to Heavy 2RM
B. 12M AMRAP:
24 Goblet Squats (53/35)
12 KB Push Press (53/35) (6 Each Arm)
6 K2E
C. GWOD:Â
15 SU to Pike
Hold Pike Stretch for 2M
1M Couch Stretch Each Side
Hold Side Split or Wall Split 2M