Big shout out to Clairissa Cheryl, Jeffrey Stone, Alex Edwards, and Carel Fernández Feo for placing 7th out of 19 teams at the Beast Games today! Way to represent! 👏👏👏 We love seeing our CFD athletes put their hard work to the test in some of our local fitness events and competitions. Way to go guys!
Here are your Sunday morning WODs!
Sunday Sept. 9, 2018
Endurance Partner WOD! (9am)
500 Meter Row
400 Meter Run
Rest exactly 3 Minutes Between Rounds.
75 Mountain Climbers
50 Marching Lunges
*Score part A and part B separately. Bike equivalent for the 500m Row is 1200m or 0.75 miles
Make up day! Make up any of the strength sessions that you missed this week. If you have extra time, complete our September Challenge of the Month!
EMOM for 10 minutes:
Hang Squat Clean
Increase load as form permits
*increasing by the same number of pounds each set. Ladies, aim to increase by 10 lbs per set. Guys, aim to increase by 15 lbs per set.
4 x 2:30min rounds of:
200m Row, 200m Run, or 500m Bike
Rounds of 8 strict press + 8 kipping HSPU in remaining time
30 seconds rest between rounds
*For the strict press, choose a weight that you can complete 5-8 reps in a row, however it should be a challenge to complete all 8 every round
3 rounds of:
12 Single Leg RDLs (6/leg) at 25-30% 1RM Deadlift
12 Front Rack Split Squat (6/leg) at same weight as RDLs
Teams of 3
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
Round 1 – 55/75
Round 2 – 65/95
Round 3 – 75/115
Round 4 – 95/135
Round 5 – 105/155 (AMRAP in time remaining)
*If team of 2, reduce AMRAP to 20 minutes and reps 30, 40, 50. If individual, reduce AMRAP to 15 minutes and reps 10, 20, 30.