Friday 01/06
Strength Day
Part 1 - Every 2:00
8x4 Back Squats
75-80% of 1RM
Part 2 - Every 90s x 10 Sets
1 Squat Snatch + 1 Hang Squat Snatch
Thursday 01/05
WOD - 15 min AMRAP
3 Wall Walks
12 Box Jump Overs (24/20)
15 Sit ups
Post WOD - 5RDS
:20 sec Farmers Carry Hold
:20 sec Front Rack Hold
::20 sec Overhead Hold
Wednesday 01/04
Strength - Every 2:30
8-8-8-8 Deadlifts
Build based off feel
WOD - 4 RFT
25 Russian KB Swings (70/53)
20 Burpees
15 Pull ups
Tuesday 01/03
Strength - Every 2:00
5-5-5-5-5 Overhead Squats
Build based off feel
WOD - Every 3:00 x 5 Rounds
15/12 Cal Row
10 OHS (135/95)
Score= Slowest Round
Monday 01/02 - Happy New Year
Happy New Year CFU! Looking forward to another great year with the best community around!
Strength - Every 2:00 x 5 Sets
10-8-6-4-2 Hang Power Cleans
Build based off feel
WOD -10min AMRAP
5 Hang Power Cleans (115/85)
10 Pull Ups
30 DU (inc. by 15 reps ea. round)