Master's Athlete Amy will be coaching today! Woohoo!!
A) Power clean 1RM - no squishy landing position! Hit the landing and be firm about it.
B) Back squat - 20min to find 2RM with 2-sec pause in bottom.
C) 8 min super fantastic core extravaganza! - 1:00 at each station, 2 times through: 1) GHD back extensions w/ 5 second static hold, 2) plank elbow touches, 3) T2B, 4) flutter kick
2015 04 16
Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3 x Max Reps
Power Snatch 2, 2, 2, 2, 2 Ring Pull Ups 3 x Max Reps
Complete 5 Rounds of: Every 90 Seconds complete 365/245 lb Deadlift – 4 Reps Dips – Max Reps
2015 04 16
2015 04 16
Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.On those dates in particular you'll see some RWB members coming in, as well as for classes over the next coming months, introduce yourselves and welcome them to CFSB!
The WOD: “21 GUNS”
21 minute AMRAP (As many rounds as possible)
400 meter run*
21 pushups
21 box jumps (24"/20")
15 burpees
9 pull-ups
*500 meter row can be substituted for the run
2015 04 16
2015 04 16
What are we doing with all of that Goals info?
2015 04 16
2015 04 15
Back Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Front Squat 5 RM Bench Press 5 RM
Complete for time: Barbell Thruster – 9 Reps Toes to Bar – 19 Reps Barbell Thruster – 6 Reps Toes to Bar – 16 Reps Barbell Thruster – 3 Reps Toes to Bar – 13 Reps
*Use 85% of bodyweight for Barbell Thrusters unless bodyweight exceeds 225 lbs, then use 185 lbs for Thrusters. This should be HEAVY!
2015 04 15
A) Overhead stability skill work! Including (but not limited to) KB windmills, TGUs, and KB OHS!
B) 3 sets: 6 duck walks forward, 5 OHS, 6 duck walks backwards, 5 OHS
C) 4 rounds: 250m row, 10 (5L/5R) TGU AHAP
2015 04 14
2015 04 14
