Make Up Day – Oct 20, 2016

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

  1. Power Snatch 1-1-1-1-1-1 then “Randy” – 75 power snatches for time (75/55#)
  2. Teams of 2 AMRAP in 15 minutes of 21 thrusters (95/65#), 21 burpees
  3. Complete 10-8-6-4-2 reps for time of power cleans (70%).  Heavy farmer carry after each round
  4. Front Squat 3×8 (75%) then 3x10Rt/10Lt split squats (30% 1RM back squat)
  5. Complete for time 100 KB swings (53/35#), 300 double unders
  6. Complete 5 rounds for time of 10 C2B pull ups, 20 push ups, 30 squats

CFE Notes:  Coach Kehl will be running CFE tomorrow at 4:30.  Check the blog tonight to see the workout.  Sign up in Wellness Living if you’d like to attend!

 

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This Post Has 2 Comments

  1. Kehl

    7min AMRAP
    15 Deadlifts (135/95)
    10 Hang Power Cleans (135/95)
    5 Shoulder to Overhead (135/95)

    Rest 3 Minutes

    7min AMRAP
    3 Front Squats (135/95)
    200m Run
    6 Front Squats
    200m Run
    9 Front Squats
    200m Run
    …continue adding 3 Front Squats every time you come back from the run.

    Rest 3 Minutes

    5min AMRAP
    400m Run
    Max number of burpees

  2. Mitch

    Craig 105, 30, 37 (115)
    Brooks 120, 30, 30 (75 wod 1, 95 wod 2)
    Steve 90, 18, 26 Rx
    Vanessa 90, 21, 21 (45)
    Jess 131, 30, 35 (65)
    Betsy 120, 43, 47 (35)
    Erin 90, 30, 39 Rx
    Murray 90, 18, 20 (Rx+ 155 wod 1, Rx)

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