A. EMOM x 7: 4 x TnG power snatch (115#/75#) -rest 5min- B. EMOM x 7: 4 x TnG power clean + push jerk (135#/95#) then, 3 sets @ 95% effort: 200m run 10 x burpees 30 x double unders (60 x singles) 1min rests Notes: TnG means touch and go. All these [...]
Everyone that is competing this Saturday your WOD is going to be: 3 Rounds Not For Time: 250m Row, 10 H.R. Pushups 1 Rd H.A.M 10 Squats Shoulder mobility 5-10 Pullups Third world Stretch
A1. Back squat: 4 x 6-8 reps @ 20X1 tempo; no rest (*1) A2. KBS (1.5/1): 4 x 12 explosive reps; 3min rests (*2) B1. Hands stand shoulder touches: 3 x 20; no rest (scale as necessary – hs holds/light kb press/plank shoulder touches, etc) B2. Sit ups: 3 x 15 strict abmat sit ups; [...]
If you are competing at the Patriot Games this weekend you should be planning to rest on Friday and I have an active recovery WOD planned for you guys on Thursday.
A. Squat Clean: 3 x 2.2.2 @ 70% of 1RM; 15sec/2min rests B1. Push Press: 3 x 15 @ 50% of 1RM; 1min rests B2. Strict pronated pull ups: 3 x 8-10; 2min rests (use bands or add weight if needed) C. AMRAP 7 minutes of: 10 x front rack forward lunge (95#/65#) (10 total [...]
We will be closed today for Mother’s Day. Spend the day with your mom’s and be ready to get back to training tomorrow. Happy Mother’s Day to all our CFIC mom’s enjoy your day, you all deserve it.
