CFAdmin WOD TABATA THIS. Row. Air squats. Pull-ups. Push-ups. Sit-ups. It’s Cassi’s Birthday WOD as requested by the birthday Girl!
WOD 21-15-9 Hang Snatch – 95/65. Ring Dips. 400 meter run after the 21 and 15 rounds .
WOD
Pick your squat.
Back squat/Front squat/Overhead squat
3-3-3-3-3.
Choose a squat then find a working weight for all five sets.
Then
“Bring Sally Up” challenge. 45/35
You can thank Rich Froning for this lovely challenge.
WOD Filthy Fifty 50 box jumps 24inch. 50 jumping pull-ups. 50 kettlebell swings 35lbs 50 walking lunges. 50 knees to elbows. 50 push press 45lbs. 50 back extensions. 50 wall ball shots 20/14lbs. 50 burpees. 50 double unders. All for time.
WOD 15 Min AMRAP. 250 Meter Row. 10 Hang Cleans @ 135/95.
WOD Thrusters 95/65 1-2-3-4-5-6-7-8-9-10 Lateral Jumps 24/20 10-9-8-7-6-5-4-3-2-1 Ascending thrusters 1-10 with descending lateral jumps 10-1 for time.
WOD 5 rounds for time 5 pull-ups 10 push-ups 15 air squats 20 kettlebell swings 53/35
WOD Complex 1 deadlift 1 hang clean 1 front squat 1 push press For max load/quality Then 50 burpees for time.
WOD – 4 rounds for time. 400 meter run. 500 meter row. 40 double unders.
Skill Practice rope climbs WOD 10 min AMRAP 2 Rope climbs 10 Box jumps 24/20 Wear long pants or long socks.