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Skill: AAB
:15 max calories
:30 rest
:15 max calories
WOD: 4 Rounds For Time
100m run
16 Single Arm DB Press 30-35/20- 25 (8R/8L)
5 Box Jumps 20/16
:15 max calories
:30 rest
:15 max calories
WOD: 4 Rounds For Time
100m run
16 Single Arm DB Press 30-35/20- 25 (8R/8L)
5 Box Jumps 20/16
A) CF S-WOD (use 75-80% if it’s feeling good)
B) CF Metcon
C) Romanian Deadlift; 3 sets of 10 @ 50% of 1rm deadlift.
B) CF Metcon
C) Romanian Deadlift; 3 sets of 10 @ 50% of 1rm deadlift.
Skill: Pistol Practice
10 minutes to work on the one or more of the following:
Feet together air squats
Lateral Box Step Ups
Candlestick Pistols
Pistols with Wedge/Plate Under Heel
10 minutes to work on the one or more of the following:
Feet together air squats
Lateral Box Step Ups
Candlestick Pistols
Pistols with Wedge/Plate Under Heel
A) Power Clean w/ 1 sec pause at knee + Front Squat + Push Press + Jerk (find heaviest for the day)
B) CF Metcon
C) 3RNFT – 16 pistols (alternating), 25 hollow rocks
B) CF Metcon
C) 3RNFT – 16 pistols (alternating), 25 hollow rocks
WOD: For Time – Teams of 2
10x 100m run (alternate runs, 5 each)
100 Ring Pushups
100 KB Goblet Squats 53/35
100 KB Swings 53/35
100 Sit Ups
*May start at any exercise but must stay in order
10x 100m run (alternate runs, 5 each)
100 Ring Pushups
100 KB Goblet Squats 53/35
100 KB Swings 53/35
100 Sit Ups
*May start at any exercise but must stay in order
Some of you have known me for years and seen my ups and downs (in pounds and in life!), but some of you have only known me for a little while. I think when people see me, they assume that I have an athletic background or have always looked the way I do now.