Great job to all who endured that stamina WOD today! That goes to show you that the simple ones are often the hardest!
Also - COACH MATT UPDATE! Coach Matt is recovering very well from his surgery today :) Thanks so much for all your positive thoughts and prayers <3 We are lucky to have such an amazing support system as our CFD family!
Here are your Thursday WODs...
Thursday July 12, 2018
Four sets of:
1. Back Squat x 4-6 reps @ 80-85% 1RM
2. Single-Arm Dumbbell Row x 6-8 reps each
3. 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
AMRAP Ladder in 15 minutes:
Clean (any type) 65/95
Endurance WOD (6am)
21-15-9 Burpee Pull-ups (decreasing each round)
21-15-9 Deck Squat Step-ups to 20” box holding MB 14/20 (decreasing each round)
200m MB Run
50 Torso Twists
Unloaded WOD (6:30pm)
KB Snatch review
6 RFT (3 rounds of right arm/HR burpees, 3 rounds of left arm/calories)
*You must complete an entire round with one arm (right or left) before switching to the other
10 KB (or DB) Single-arm front squats, right arm 26/35
10 KB Snatch, right arm 26/35
100m Waiter’s Walk, right arm 26/35
35 Feet of Suitcase Lunges, right arm 26/35
20 HR Burpees/20 calories
Repeat all above movements with left arm for round 2, except instead of HR burpees, you will do 20 calories
Coaches Choice abs!!