With a continuously running clock, complete 5 Thrusters every minute. 0 – 5:00 35/25kg 5:00 – 10:00 42.5/30kg 10:00 – 15:00 52.5/35kg 15:00 – 20:00 62.5/42.5kg 20:00 – 25:00 70/47.5kg 25:00 – 30:00 80/52.5kg 30:00 – 35:00 90/57.5kg ...
A) 5 rft: 400m Run 10 Strict HSPU 10 Strict Pull-Ups B) 10 rft: 20 Double Unders 2 Devils Presses ...
3 x 8 @ 60% 3 x 6 @ 70% 3 x 4 @ 80%+ A) Push Presses B) Back Squats ...
A) Weightlifting Or B) 0 – 5:00 75 Wall Balls (9/6kg) 5:00 – 15:00 AMRAP 1, 2, 3… Wall Walks 10, 20, 30… Double Unders 3, 6, 9… Power Snatches (35/25kg) 15:00 – 20:00 2 Minute Plank 20:00 – 25:00 75 Situps 25:00 – 35:00 EMOM 12/10 Calories + 1 Clean [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) E2M x 7 Deadlifts (102.5/70kg) Bar-facing Burpees Level – reps 1 – 8/8 2 – 10/10 3 – 12/12 B) E2M x 7 12 Goblet Lunges (20/15kg) 12 DB Hang Snatches (6L, 6R) ...
A) AMRAP in 10 minutes: 3-6-9-12… Thrusters (45/30kg) Toes-to-Bar B) EMOM x 10 2 Power Cleans It's time to apply all the recent thruster work in a metcon test. ...
A) Split Jerk 4 x 3 4 x 2 4 x 1 B) Tabata - RKBS - Box Jumpovers (24/20”) - Calories ...
A) E2M x 8 5 Bench Presses B) AMRAP in 16 minutes: 5 Devils Presses 10 Toes-to-Bar 15 Calories Another member of the Millennium club who will be celebrated at the CFK Christmas party tomorrow. [vc_gallery type="image_grid" images="29771" img_size="full" column_number="2"...
A) AMRAP in 14 minutes: 1. From 0:00 – 7:00 1-2-3-4-5… Strict Pull-Ups 5 Box Jumps (24/20”) 2. From 7:00 – 14:00 1-2-3-4-5...
A) Weightlifting Or B) Partner WOD “Bert” For time: 50 Burpees 400m Run* 100 Pushups 400m Run 150 Walking Lunges 400m Run 200 Air Squats 400m Run 150 Walking Lunges 400m Run 100 Pushups 400m Run 50 Burpees *Run together ...
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