15 Minutes to Heavy Power Clean and Push Jerk Then…. 4 Rounds 400m Run 10 Power Clean and Push Jerk 135/95 Don’t forget, the St Pukie’s Day WOD is this Saturday at 11am! We will still have our regular morning classes. If you don’t come to the pukie wod, Catt Damon will bite your face!!
14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 95-lb. overhead squats, 14 reps 14 chest-to-bar pull-ups Etc., following same pattern until you fail to
9am: Yoga (no open gym) 10am: Olympic Lifting W/Ryan 11am: Endurance 12pm: Open Workout 14.2 Complete the following in any order… 2 mile run 2000m row 250 DU 3 more platforms added to the Open gym/Strength area. Please return free standing racks back to each platform when you’re done.
Pop Quiz Everyone will be doing our baseline as a test to compare against when you started. In case you are a veteran from CFWC 2.0 or just plan forget… 500m row 40 squats 30 situps 20 handrelease push-ups 10 pull-ups Time to beat Jimmy Wiser 4:21 Then 1RMTurkish Getup/1RM Windmill We will be exploring
Row 500m x 3 Then… With A Partner, Complete the Following: AMRAP 18 Minutes: 5 Shoulder to OH, 115/75 10 Deadlifts, 115/75 15 Box Jumps, 24/20 *Partners will alternate rounds until 18 minutes runs out. Don’t forget to read about our new Business Owner of the Month, Tom Greco. His story is upstairs in the
Back Squat lifter choice for bar position (high or low) 3×3 Then 21 Pull-ups 21 KettleBell Snatch 30 Walking lunge 18 Pull-ups 18 KettleBell Snatch 30 Walking lunge 15 Pull-ups 15 KettleBell Snatch 30 Walking lunge 12 Pull-ups 12 KettleBell Snatch 30 Walking lunge 9 Pull-ups 9 KettleBell Snatch 30 Walking lunge 6 Pull-ups 6