WOD 4/20
Overhead Squats
3-3-3-3-3
then…
15-12-9
KB Swings (32K, 16K)
DB Thruster (55 lb, 20 lb)
*The recommended weight for the ladies has been changed from 35 lb to 20 lb.
Our growing softness, our increasing lack of physical fitness, is a menace to our security.
-John F. Kennedy
Can you find one of CFA’s very own???
| AM Results | ||||||||||||
| 1 | 2 | 3 | 4 | 5 | MetCon | |||||||
| Rob | 75 | 80 | 85 | 90 | 95 | 5:49 (24K, 20 LB) | ||||||
| Blake | 75 | 85 | 95 | 105 | 110 | 8:27 (16K ROM, 35 LB) | ||||||
| Kristin | 65X2 | 60 | 65 | 70 | 75 | 4:43 Rx | ||||||
| PM Results | ||||||||||||
| 1 | 2 | 3 | 4 | 5 | MetCon | |||||||
| Jessica (FS) | 70 | 95 | 115 | 120 | 125 | 3:11 (16K, Squats x2) | ||||||
| Andrew | 90 | 100 | 105 | 110 | 110 | 4:44 (24K, 20 lb) | ||||||
| Tristy | 85 | 95 | 105 | 115 | 120F | 3:29 Rx | ||||||
| Stacey | 85 | 95 | 105 | 105×2 | 105×1 | 3:23 Rx +24K | ||||||
| Betsy | 45 | 55 | 55 | 60 | ? | 3:31 Rx | ||||||
| Michael | 85 | 95 | 105 | 115 | 125 | 7:53 (24K, 35 lb) | ||||||
| Ashley | 50 | 55 | 60 | 65 | 70 | 3:58 (12K, 15 lb) | ||||||
| Seth | 95 | 105 | 110 | 110 | 115 | 3:57 (24K, 20 lb) | ||||||
| Sherman | 115 | 125 | 130 | 130F | 130 | 7:06 (35 lb) | ||||||
| Megan | 50 | 60 | 70 | 85 | 95F | 3:59 Rx | ||||||
| Aurelia (ROM OHS) | PVC | PVC | 15 | 15 | 15 | 2:57 (15 lb, 10 lb Push Press) | ||||||
| BWODs: | ||||||||||||
| Ana | 4:10 | (40 Squats, 500 M Row) | ||||||||||
| Sunny | 4:24 | (40 10 lb Wall Balls, 500 M Row) | ||||||||||