60:20

Lisa – Running on Air

Due to the stomach bug sweeping through the CFS staff, mobility is canceled for tonight. Sorry for the inconvenience 🙁

Warm-up
2 Rounds
:40 on/:20 off
-Ski Erg
-Assault Bike
-Burpees

*Perform 2 consecutive rounds at 1 station before rotating

Skill
Ball Up
Skin the Cat

Midline
2 Rounds
30s Work:10s Rest
1. Plank
2. Hollow Rocks
3. Side Plank Raises R Side
4. Side Plank Raises L Side

ADV – Forearm on medicine ball for hip raises and plank

WOD
4 Rounds
1 Minute Work: 20 Seconds Rest & Rotate
1. Ski Erg
2. Burpee
3. Bike
4. Wallballs
5. Pull-ups

*Open Athletes complete strict pull-ups

Extra Work
Back Squat
3-3-3-3-3
-Between sets complete 5/3 strict muscle-ups. If you are unable to complete on your own, have a friend assist your feet.

8 Comments

  • Ryan Gould

    03/01/2018 @ 2:15 am

    WOD: 273 Rx

  • Chad Kucera

    03/01/2018 @ 1:52 am

    307 Rx (30# WB, strict PU)

  • Trevor

    03/01/2018 @ 1:25 am

    285 ADV (30#/strict)

  • Brian Campbell

    02/28/2018 @ 5:33 pm

    344 (30lb WB & Strict Pull Ups)

  • Sean Flannery

    02/28/2018 @ 4:14 pm

    WOD: 374 Rx strict w/row instead of ski
    Extra: 297#, 5 strict mup
    Extra extra: 1000m row-12 wall walks, 750m row-9 wall walks, 500m row-6 wall walks, 250m row-3 wall walks (21:35)

  • JT

    02/28/2018 @ 4:10 pm

    WOD: 338Rx (strict pull ups)

  • Ben

    02/28/2018 @ 2:57 pm

    WOD: 369 Rx Strict
    Extra: 335 and 3 kipping MU

  • Crowley

    02/28/2018 @ 2:57 pm

    326 rx w/ strict pull-ups

Comments are closed.

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