Challenge Daily – CFS

  • October 24, 2017
  • By :
Sean

Warm-up
5 Rounds
:20 on/:10 off
1. Air Squat
2. Handstand Hold

Level 1 โ€“ Plank Hold

Skill
Handstand Push Ups

Partner Strength
Clean and Jerk
Minutes 0-4 (155,105)
Minute 4-6 Rest
Minutes 6-9 (185,120)
Minutes 9-11 Rest
Minutes 11-13 (205,135)
Minutes 13-14 Rest
Minutes 14-16 (225,155)

ADV + 30/20LBS
Level 2 – 40/30lbs
Level 1 -60/50lbs increase by 10/5lbs

Coaches Tip โ€“ Your final weight should be 85-90% of your max. Ideally these should be quick singles for most sets or 2โ€™s and 3โ€™s if you can really move the weight. You and partners goal should be to limit the amount of time the barbell is on the ground.

WOD
21-15-9 reps for time of:
Dumbbell Hang Squat Cleans (50,35)
Handstand push-ups

Barbell sub (115,75)
Can also sub with Kettlebells

ADV โ€“ strict & Kbโ€™s (53, 35)
Level 2- 15-12-9 HSPUs or Double Push-ups (40,25)
Level 1- Regular Push-ups (30,15)

7 Comments

  • Ryan Gould

    10/25/2017 @ 3:13 pm

    EMOM: 92 reps with Becca(115-185)
    WOD: 14:33 at 40# DB (21-15-9 for DBs) (15-12-9 for HSPUs at 1 abmat)

    Shoulders on fire

  • Joel Carpenter

    10/25/2017 @ 1:24 pm

    Strength: 99 reps with Barrow (95#-155#)
    WOD: 13:and change (26# kettle bells for the squat cleans)

  • Sean Flannery

    10/25/2017 @ 7:36 am

    Strength: 29 Rx solo
    WOD: 8:38 Rx w/53 kb’s

  • Jason Barrow

    10/25/2017 @ 1:03 am

    Strength: 99 reps with Joel (125# – 205#)
    WOD: DNF RX (6 of 9 HSPUs at 15min)

  • JT

    10/24/2017 @ 8:18 pm

    Pre-wod: Slay done
    Strength: C&J with Shane “too cool for the blog” McW. 115-185# for 87 reps
    WOD: 12:30ish w/115# barbell

  • Ben

    10/24/2017 @ 2:13 pm

    Clean & Jerk: 80 Rx w/ Marc
    WOD: 9:09 Rx

  • Kurt

    10/24/2017 @ 12:56 pm

    Strength: 135-185 w/ Lovely
    WOD: 7:03 @ 45# DB, 1x push-ups (wrist bruised)

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