Friday 5th October 2018

 

 

 

Warm-Up: 80 Jump rope singles

10 PVC Pass Thru

10 PVC Torso Twist

10 PVC Good Mornings

8 Figure 4s

8 Baby Makers

**Wrist Stretch

** Ankle/Calf Stretch

 

MetCon: For Time

“Pancakes”

400 m run

10 Handstand PU

20 Hang Power Clean  115/85

20 BOX jumps

5 Bar/Ring MU

15 Front Squats  115/85

30 Abmat sit-ups

30 Pull-Ups

30/20 Calorie Bike

100 DUBs

 

ENDURANCE WOD

“Rip Current”

For Time:
800 m Run (1000 m row)
150 Double Unders
10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

By |2018-10-04T19:00:19+00:00October 4th, 2018|CFCVI WOD|

Friday 5th October 2018

 

 

 

Warm-Up: 80 Jump rope singles

10 PVC Pass Thru

10 PVC Torso Twist

10 PVC Good Mornings

8 Figure 4s

8 Baby Makers

**Wrist Stretch

** Ankle/Calf Stretch

 

MetCon: For Time

“Pancakes”

400 m run

10 Handstand PU

20 Hang Power Clean  115/85

20 BOX jumps

5 Bar/Ring MU

15 Front Squats  115/85

30 Abmat sit-ups

30 Pull-Ups

30/20 Calorie Bike

100 DUBs

 

ENDURANCE WOD

“Rip Current”

For Time:
800 m Run (1000 m row)
150 Double Unders
10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

By |2018-10-04T19:00:19+00:00October 4th, 2018|CFCVI WOD|