tim
Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
Warm-up
Metcon (No Measure)
Jump Rope 2 Min
5 Push Ups (fingers facing toes)
7 KB Goblet Squats
9 Hollow Rocks
Mobility
Weightlifting
A: Front Squat (3X3 + 5lbs 3@95%, 3@90%)
B: Front Squat (3X5 +5 lbs from last week)
Metcon
Metcon (AMRAP – Reps)
EMOM 10Min
Odd: 5-10 C2B Pull Ups [Scale w/ Ring Rows] Whatever you can maintain for 10 Rounds
Even: 5-10 HSPU
Rest 5 Min
Score = Total Reps
Metcon (AMRAP – Reps)
EMOM 10 Min
Odd: 5-10 C2B Pull Ups [Scale w/ Ring Rows] Whatever you can maintain.
Even: 5-10 Jerks [155/115]
Score = Total Reps
Metcon (AMRAP – Reps)
Extra Credit – 12 Turkish Get Ups
Record weight in comments.