Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “Open 16.5” 21-18-15-12-9-6-3 reps for time of thrusters (95/65#), bar facing burpees
- Back Squat 5-5-5-5-5 then weighted pull up 3-3-3-3
- Complete 6 rounds for time of: 3 clean and jerks (205/125#), 12 OH lunges (45/25#), 24 Russian Twists (45/25#)
- Hang power clean 5-5-5-5-5 then 6×50 yd sprint
- Teams of 2 complete 14 rounds for time of: 10 wallballs (20/14# to 11/10′) and 10 KBS (70/53#) then 100 push ups
- Complete in any order 10 rope climbs, 30 push presses (155/105#), 50 box jumps (30/24″)
Reminder: CFE is on today at 4:30 with coach Kehl. Sign up in Mindbody if you plan to attend.
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CFE Triathlon @ 4:30pm
The Swim
75 Sumo Deadlift High Pulls (75/55#)
The Bike
200m Run
25 Air Squats
200m Run
25 Back Squats (75/55)
200m Run
25 Front Squats (75/55)
200m Run
25 Overhead Squats (75/55)
The Run
1 Mile Run
Wow.
color me excited for CFE today.
Emmy 22:49 (45, 35#kb for OHS)
Vanessa 29:33 (35, 35#kb for OHS)
Jeanette 25:20 (35, 35#kb for OHS)
Rach 24:30 (45)
Brooks 26:40 Rx
Mike C. 23:34 Rx