WOD

Warm-up 4 Rounds 150m row/ski 7 Pushup to down dog 2-4 Wall climbs Then.., Skill/Practice – Gymnastics Pushing HSPU/Dips/Push-ups/Hollow Holds Then.., 30min Flow 1.EMOM x 10min M1:10-15 reps DB bench press M2: 35sec Farmers Hold rest 2min 2.EMONx 10min M1: 5-10 HSPU/pike M2: 15 T2b/HKR rest 2min 3.EMOM x6min M1: 40sec Max russian twist M2:…

EMOM x 10min Odd: 12/9 Cal Even: Wallsit w/Meball squeeze btw knees Then.., Back Squat Every :75 8 reps EB 6 reps @60% 5 reps @65% 4 reps @70% 3 reps @75% -then- EVERY :90 x 5 3 Reps @80-90% *Focus bracing each rep with :1 pause on top. Then.., AMRAP 15min 42 Wall balls…

This Saturday This Saturday.. Post competition awards ceremony… CFG brunch style Food, Coffee, Mimosas!!! We encourage you to bring a dish to share🙂 35min. AMRAP: 14 Cal Bike/ski/run 14 Pull-Ups/ring rows 14 Russian KBS 14 Cal Row 14 H.R. Push-Ups 14 Sit-Ups … Then 13 of all that … Then 12 of all that ……

This Saturday.. Post competition awards ceremony… CFG brunch style Food, Coffee, Mimosas!!! We encourage you to bring a dish to share🙂 Snatch warm-up Then.., Snatch Every 1:15 3 reps @40% 3 reps @50% 3 reps @60% 2 reps @65% 3 sets x 2reps @70% 3 sets x 2reps @75% Then.., AMRAP 15 with a partner…

General warm-up then…, 0:00-10:00 “Grettel” 10rds 3 Clean and jerk 3 BF burpees rest 4min 14:00-24:00 150m Farmers carry 8 HSPU / 10 HR pushups rest 4min 28:00-untill end of class 1.5k row/ski 1k run w/vest This Saturday

:20 ez :10 hard x4 Then.., 10-1 Lat band walks 20 Banded squats 20 Glute bridges 10 Monster walks fwd 10 Monster walks bck Then.., Back Squat 8 EB 6 50% 4 60% 4 65% 4 70% -then- Every 2min x 6 4 75-80% Then.., AMRAP 3min 20/15 cal 60 dubs/80s Max Alt hang db…

“Deck of Cards”

Next Saturday 3 Rounds 10 Walking lunges with rotation 5 Up downs :20-:30 HSPU Then.., 3 Sets Tall Plank Shoulder Taps 10 e/s 20 Alternating Heel Taps :30 Superman Hold Then.., 5 rds 400m run or 500m row/ski 18 wall balls 15 hang power snatch 75/55 12 t2b / weighted sit-ups 9 bbjo 24/20 Rest…