Tuesday 09/20
Strength- Every 2:00 x 6 sets
3 Deadlifts
Build based off feel
WOD- 3 RFT
30 Lateral Burpees
20 Hang Power Cleans (115/85)
100 DU
Monday 09/19
Yesterday a group of dedicated CFUers hit the streets of South Hampton for the “Tour of the Hamptons” 25 mile bike ride! Way to go everyone!!
Strength- Every 2:00
5x5 Back Squat
70-75% of 1RM
WOD- 15 min AMRAP
21 Sit ups
15/12 Cal Row
9 Thrusters (95/65)
Friday 09/16
Body Armor: 4RNFT
6-10 Strict Pull ups
:20 Side Plank
:30 Handstand hold
10 Single Leg Glute Bridges
WOD- For Time
50 KB Rev. Lunges (70/53)
40 KB Swings
30 HSPU
200m Farmers Carry
1,000m Row
Thursday 09/15
WOD- For Time
20 DU + 2 Hang Power Snatch (115/85)
40 DU + 4 HPSn
60 DU + 6 HPSn
80 DU + 8 HPSn
100 DU + 10 HPSn
Into…
30 Sit ups + 200m Run
30 SU + 400m Run
30 SU + 600m Run
30 SU + 800m Run
30 SU + 1,000m Run
Wednesday 09/14
Strength - Every 90s x 5 Sets
1 Power Clean + 2 Push Jerks
Build based off feel
WOD- 10RFT
3 Clean & Jerks (155/105)
200m Run
1 Round “Cindy” (5pull ups 10 push ups 15squats)