Sorry to those of you who didn't get the memo that our CFD party has been postponed! We will either be doing a Friendsgiving party in November or a Christmas sweater party in December...but we'll keep you posted!!
Here are your Sunday morning WODs...
Sunday Oct. 8, 2017
Endurance WOD (9am)
40 DUBs (3:1 singles)
50 Air Squats
60 Marching Lunges
700m Run (around block)*
Run to the lights at swinton and turn left, left on 3rd, follow 3rd around to the front of the box!
Make-up Day! Make up any of the 4 strength sessions that you missed this week.
**Please plan in advance which day you are going to make-up and the coach will be your guide to assist you with any movements you have questions or need clarification about.
A) 3 x 10 UH barbell rows @ 50-75% bodyweight
B) 7 x 5 1sec paused bench press at 85% of 3RM
C) 3 x 10 wide grip bench @ 70% of previous set's weight
A) 200m KB Farmers Carry @ 53/72 (per hand)
B) 4 x 25 hollow rocks
C) 4 x 5-8 strict pull-ups
A) 4 x 8 push press @ 70% of 3RM bench press
B) 8min AMRAP:
20 sec. L-sit
20 sec. hover hold
20 sec. chin-over-bar pull-up hold
20 sec. hollow hold
A) 15sec FALSE GRIP dead hang holds x EMOM5
B) CTB bent arm chin hangs x 70 sec @ BW
C) 30sec protracted high plank hold
Every time you fall, high plank hold for 30 seconds. You want to be rounding your upper back as much as possible and try to be on the tops of your shoes (shoelace side) so you are not using friction to hold yourself up.
25 Overhead Squats 65/95
Accumulate 3 rope climbs at any point during the WOD (sub = 30 ring rows)