Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Back Squat 3-3-3-3-3 then 4x100m sled drag
- “Filthy Fifty” – 50 reps of: box jumps, jumping pull ups, KB swings, walking lunges, knees to elbow, push presses, banded good mornings, wallballs, burpees, double unders
- Complete for time: 300m shuttle run rest 2 minutes, 15-10-5 deadlifts (315/205#) and burpees, 30-20-10 double unders after each round, rest 2 minutes then 300m shuttle run
- AMRAP in 10 minutes of: 3 push jerks (205/125#), 5 hang power cleans (205/125#), 7 deadlifts (205/125#)
- Complete 5 rounds of 1 minute at each station: row (1 cal=1 rep), slam balls, rest
- Snatch 1-1-1-1-1-1-1 then snatch deadlift negatives with 3s pauses mid thigh, knee, mid shin
CFE Notes: Be sure to check the blog for Coach Kehl’s CFE workout for tomorrow. Sing up in Mindbody if you plan to attend!
Community Notes: Happy Birthday Dennis!!
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Happy Birthday Dennis!! 🙂
Happy Birthday!! 🙂
CFE @ 4:30
Tabata Mile
*Run “fast” for 20sec, jog for 10sec
*This will be done on the 400m part where I can yell, “Sprint/Jog” until all athletes complete 4, 400m’s.
Then
27min AMRAP
800m Run
75 Double Unders
50 KB High Pulls (53/35)
25 Wallballs
Happy Birthday Dennis!
Happy Birthday!
Happy Birthday Dennis!! Anyone want to do CFE WOD at 6?? Looks like a good one!!
Happy Birthday Dennis!
Happy birthday!!!
CFE
Sarah W. 2+1 (tight hammy, SU)
Erin 2+14 Rx
Dave 3+1 (row Rx)
Mike C. 2+112 (SU)
Allen 2+1 (SU, 35#, 16#)
Happy Birthday Dennis!