Come in between 4:30 and 7:30 pm to make up one of the last 6 workouts. This week the choices are:
- Sumo Deadlift 1-1-1-1-1-1 then 400m sled drag
- 40-30-20-10 box jumps, 20-15-10-5 HSPU
- Complete 8 rounds for time of: 3HPC (225/135#), 6 lateral slam balls (40/30#), 9 lateral bar hops
- Complete 10 rounds for time of: 5 power cleans (155/105#), 10 jumping lunges
- Row 250m, 500m, 1000m, 500m, 250m
- Push Press 3-3-3-3-3 then 5×5 weighted ring dips
Reminder: CFE will be held by coach Kehl tomorrow at 4:30. Check the blog tonight for the workout!
Schedule Notes: Coach Tanya will be holding a swimming WOD at Radnor High School on Sunday, Oct 2 at 2:0o pm. Cost is $6 cash at the door for pool admission. Sign up in Wellness Living if you’d like to attend. Space is limited.
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CFE @ 4:30
3 Rounds
800m Run
30 KB Swings
30 Sit-ups (53/35#)
30 Walking Lunges (30R/30L)
Hmm… Somehow the CFE workout didn’t post.
CFE at 4:30
3 Rounds
800m Run
30 KB swings (53/35)
30 Sit-ups
30 Walking Lunges (30R/30L)
Weird.
Austin 25:20 Rx
Craig 26:33 Rx
Brooks 29:06 (row, 3rd rd-air squats to lunges)
Erin 29:00 Rx
Christine 29:38 (15#kb, 20x reps)