Challenge Daily – CFS

Sean

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

Level 1 – 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 – Your final weight should be 85-90% of your max. Ideally these should be quick singles for most sets or 2’s and 3’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 – strict & Kb’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)

Comments are closed.

X