Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Hang power snatch 1-1-1-1-1-1 then AMRAP in 3 minutes of tire flips
- With a partner complete: 30 power snatches (135/95#), 150 wallballs (20/14# to 10/9′), 30 clean and jerks (135/95#)
- Complete for time: 100 pull ups, 100 evil wheels, 100 slam balls (40/30#)
- Complete 3 rounds for time: 100 double unders, 50 KB swings (53/35#)
- Bench Press 3-3-3-3-3 then max consecutive push ups
- AMRAP in 16 minutes: 15 Russian twists (25/15#), 10 pistols, 5 strict pull ups
Schedule Notes: Tomorrow is the last afternoon CFE for the summer. Starting next week, CFE with Coach Kehl will be moved to 7:00 am on Thursdays. Check the blog to see the workout!
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CFE @ 4:30 (This is the last 4:30 CFE class)
WOD #1
5 Minute Partner AMRAP
10 Wallballs (20/14# to 10/9′)
10 Burpees
Rest 3-5 Minutes
WOD #2
5 Minute Partner AMRAP
10 Deadlifts (135/95#)
10 Box Jumps (24/20″)
Rest 3-5 Minutes
WOD #2
5 Minute Partner AMRAP
100m Sprints
For this workout…WOD 1 & 2 go a little something like thisss…
Partner 1 & 2 are working simultaneously. If John and I are partners, I’m doing 10 WBs while John is doing 10 burpees. Whoever finishes first, gets the rest. Once I’m done with the 10 WBs, and John’s done with his 10 burpees, we switch movements. Most likely, the person doing the WBs or DLs will finish first and get the rest.
For WOD #3, you will rest while your partner is running their 100m sprint.
If you are confused, come in!
CFE
Steve/Duris
5+1, 4+17, ? Rx
Sigal/Sigal
3+20, 3+11, ?
(Rx, 16″)
Mel/Brooks
4, 5, ? Rx
Frank/Mike C.
4+18, 4+6, 6
(14#, 115), Rx
Rach/Vanessa
3+20, 4+7, 5+1
Rx, (75)
Austin
5+9, 5+8, ?