This week's WODs

Skill Work

Break out groups with Coaches Dana, Matt and Steve!

MetCon

"Jackie"

1000m Row
50 Thrusters (45)
30 Pull Ups

ADVANCED

"Big Jackie"

1000m Row
50 Thrusters (95/65)
30 Pull Ups (CTB)


WOD Scores/Comments (0)

Strength

Push Press

Heavy Triple - 10 Min. 

MetCon

4m AMRAP

500m Row
ManMakers - Max Reps (35/25)

Rest 2m.

4m AMRAP

400m Run
Swings - Max Reps (55/35)

ADVANCED

5m AMRAP

500m Row
ManMakers - Max reps (55/35)

No Rest

5m AMRAP

400m Run
Swings - Max Reps (75/55)


WOD Scores/Comments (0)

Olympic Weightlifting

3 Rounds

1 Clean & Jerk (Heavy Singles)

MetCon

10m AMRAP

20 Double Unders
20 DB Snatches (35/25) - total reps
20 Hanging Knee ups (15)

ADVANCED

10m AMRAP

20 Double Unders
10 Snatches (115/85)
20 Toes to Bar


WOD Scores/Comments (0)

CFC Strength & Conditioning - Cycle 4b, Week 3 - Forced Stress


Strength

Front Squat - Heavy Triple

MetCon

15m AMRAP

12 WallBall (20/14)
200m Sprint
10 Push Ups

ADVANCED

15m AMRAP

15 Wallball (30/20)
200m Run
15 Ring Dips 


WOD Scores/Comments (0)

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