Main - CF Group Class All WODs Monday - Friday Monday Metcon (Time) For time: 8 deadlifts, 155/115 lb. 7 cleans, 155/115 lb. 6 snatches, 155/115 lb. 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts, 155/115 lb. 5 cleans, 155/115 lb. 4 snatches, 155/115 lb. 6 pull-ups 5 chest-to-bar pull-ups 4 bar muscle-ups 4 deadlifts, 155/115 lb. 3 cleans, 155/115 lb. 2 snatches, 155/115 lb. 4 pull-ups 3 chest-to-bar pull-ups 2 bar muscle-ups Scaling option examples: snatch :: alternating DB snatch pull-ups > c2b pull-ups > ring muscle ups ring rows > pull-ups > c2b pull-ups ring rows > pull-ups > strict pull-ups ring rows > band assisted strict pull-ups > burpee pull-ups Tuesday Metcon (Time) Complete 3 rounds for time: Run 400 meters 75 Overhead walking lunge (45/25lbs) 15 Handstand push-ups Wednesday Metcon (Time) Complete the following for time: 30 Calorie Row 15 Power Snatch (135/95lbs) 30 Burpees 20 Calorie Row 10 Power Snatch 20 Burpees 10 Calorie Row 5 Power Snatch 10 Burpees *15:00 minute time cap Thursday Metcon (Time) For time: 27 Thrusters (95/65 lbs) 4 Legless rope climbs 21 Thrusters (95/65 lbs) 3 Legless rope climbs 15 Thrusters (95/65 lbs) 2 Legless rope climbs 9 Thrusters (95/65 lbs) 1 Legless rope climbs Time Cap: 15 minutes Compare to 080613 Friday Metcon (Time) Complete the following for time: Run 800 meters 50 Double unders 30 Deadlifts (275/185lbs) 50 Double unders Run 800 meters
Posted on: Sat, 02 Aug 2014 04:06:15 +0000
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