Friday (14Aug20)

WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm

Sign up here

https://Cfpbscheduling.as.me/

WOD:

10mins to work up to a 10RM push press

Every minute on the minute for 7minutes

3-5 Back squats @ 70%

*focus on speed*

3-5×5

Strict chest to bar pull ups

Or

5×5

Strict pull ups

Or

5×3

Negative pull ups

Or

5×10

Ring rows

Outdoor Extra Credit

6 rounds

100ft* sled push- 90/135lb added weight

Rest 1min between rounds

*back fence to gate and back*

Butt/Back Challenge (13Aug20)

30 day back and butt challenge

(Focused on developing a strong posterior chain & upper back)

Day 28

5 rounds

10-15 single leg glute bridge each side

10-15 single leg RDLs each side

Wednesday (12Aug20)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

Sign up here

https://Cfpbscheduling.as.me/

WOD:

EMOM 8

1x 3-position snatch @70%

(Hip/above knee/below knee)

For time:

3 rounds-

50 doubleunders

10/15 cal bike/row

20 thruster 95/135

Outdoor Extra Credit

*bring out a blue mat*

3 rounds

30-60s each side side plank

60s plank

-rest 1min between rounds-