Thursday’s WOD:

Strength:

Split Jerk: 1RM or 10×2 if newer to the movement.

Conditioning:  Compare to 5/21/15

AMRAP 12mins

3-6-9-12 and so on by 3

Muscle Ups

Power Clean and Jerk  (Rx: 61kg/43kg)

*For those that are unable to do Muscle Ups:  please do equal number of dips.  Compare to 5/21/15.  If you are able to do one muscle up, do that every round.

 

Look for some tips on nutrition?  Check out ProTips Nutrition blog.

We are gearing up for the Goblins and Ghouls Games!  There are only a few times signed up right now.  Get your teams together and let’s do this!  Teams of three men or three women will compete in inclusive workouts for some awesome prizes.  If you want to participate, email me.  I will help put together teams.  Here are all the workouts:

Workout ONE:

“FrankenStrength”

Each teammate will participate in each part.  Part A:  Each teammate will have three attempts to establish a 1RM Thruster.  Teams will have 10 mins for all teammates to complete their three attempts.  Score is total weight of all three teammate’s best lift.  Part B. Each teammate will have three attempts to establish a 1RM Hang Power Clean.  Teams will have 10 mins for all teammates to complete their three attempts.  Score is total weight of all three teammate’s best lift. Part c.  Max Rep DB Burpee box overs.  DB weight: 35lbs/25lbs.  Teammates may switch out as wanted.   Score is total reps.  Must step on box, no jumping over.

Workout TWO: 10min Time Cap

“Dead Man Jumping”

Deadlifts/Box Jumps:  7500kg/5500kg total weight moved.  Number of reps depends on the weight you choose for the deadlift.  Ex:  My team chooses to deadlift 70kg.  5500kg divided by 70kg equals 78.57.  Our team will round up and do 79 total reps of deadlifts and 79 total reps of box jumps.  Teammates may switch out as needed.  Must complete all deadlifts prior to moving on to box jump.

Workout THREE: 16min Time Cap

“Haunting Helen”

4 Rounds

40 Double Unders

21 Goblet Squats (70/53lbs)

12 Toes to Bar

Categories: CFSL BLOG

1 Comment

Anonymous · September 30, 2015 at 11:43 pm

YAY

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