Recovery / Make-up Day
A. 12:00 E202
OVHD Squat w/:02 Pause x3x6
B. For Quality
1K Row
100 Double Unders
800 M Run
NEXT WEEK!
Start inviting your friends now!
{Free Community WOD}
Test Day 3
14.4
For Time
60 calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 Cleans @ 135/95
20 muscle-ups
*14:00 Cap
*Time or reps completed recorded
“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.” –Wilhelm von Humboldt
Test Day 2
A. 1RM Power Snatch
B. 1RM DL
C. 1 RM Floor Press
“Knowledge will give you power, but character respect.” –Bruce Lee
Recovery / Make-up Day
A. 4 Sets for Quality
15/arm KB Upright Row
15/Leg Single Leg DL
B.
20:00 for Quality
20 Ball Slams
200 M Farmers Walk
20 KB Swings @ 20/12
200 M run
“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” – Michael Phelps
Test Day 1
A. In 15:00 find a
1 RM Back Squat w/ :03 Pause
*Weight recorded
B. Fran
21-15-9
Thrusters @ 95/65 lb
Pull-ups
*time recorded
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.”– Arnold Schwarzenegger
Two Person Team
31 Burpees
31 KB Walking Lunges
31 Wall Balls @ 20/14
31 DUs (per person)
31 HR Push-ups
31 Abmat Sit-ups
31 KB Swings (per person)
31 Toes To Bar
31 KB Walking Lunges
31 Burpees
*Split work b/t partners unless noted otherwise
Are you ready for some costume fun in class and a “Boo”runch with CFA????
{Details}
A. 3 Rounds for Quality
8 DB Hang Clean to Press
8 Strict Horizontal Pull-ups
8 Lateral Plate Raises
B. For Quality
1K Row
30 KB Suitcase DLs (Total)
30 KBS
200 M Double OVHD KB Carry
Join us tomorrow at 11 am for a “BOO”runch!
Don’t forget to wear your costumes to class!
{Details}
A. 20:00 AMRAP
7 Box Jumps @ 24/20
7 Front Squats @ 135/95
7 Double Unders
7 Step-ups / leg @ 24/20
200 M Run
“Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” –Leah LaBelle
A. 18:00 E202
Set 1-3: 3 Push Press
Set 4-6: 2 Power Jerk
Set 7-9: 1 Split Jerk
*By feel
B. In 18:00
Bench Press x3x6 by feel
C. 3 Rounds for Quality
8 Strict Pull-ups
8/ Leg KB Walking Lunge
:45 KB OVHD Carry
“People grow through experience if they meet life honestly and courageously. This is how character is built.” -Eleanor Roosevelt
A. 24:00 EMOM
Min 1: 3 Back Squat @ 75%
Min 2: 8 Burpees
Min 3: Rest
Min 4: Rest
B. 4 Rounds
10 Hang Power Cleans @ 135/95
20 Wall Balls @ 20/14
Rest 2:00
*time / Round recorded
*2:00 Cap / Rounds
“You’ve done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination.” –Ralph Marston
