Diminished Returns – CFS

  • June 23, 2016
  • By :
Melissa
Melissa

Skill
Muscle-up
Ring Dip

WOD
40-30-20-10
Row for Calories – Video on the Basics
Box Jumps
Kettlebell Swings (1.5,1)
*3 muscle-ups or 10 ring dips after each round

Level 2 (1,0.75)
Level 1 (0.75,0.5) 30-20-10-10

Conditioning Class: WOD
Tabata Stations
1. Assault Bike
2. Battling Ropes
3. Burpees
4. Ski Erg
5. Double Unders

*Complete 1 full Tabata at each station. Rest 1 minute between each station.

Conditioning Class: Core
Alternating Tabata
Plank Knees to Elbow
Plank Ups

ADV โ€“ Rest in plank position

9 Comments

  • Kurt

    06/26/2016 @ 2:45 pm

    22:54 Rx w/ ring dips

  • Ryan Gould

    06/24/2016 @ 1:11 pm

    WOD: 25:23 Rx w/ 5 ring MUP hip extensions from the floor

    Great class tonight.

  • jason barrow

    06/24/2016 @ 12:57 am

    WOD: 28:31 Rx
    DAVIES was born to coach the 7PM.

  • Trevor Crean

    06/24/2016 @ 12:36 am

    23:17 Rx w/ MUps. Almost puked on the round of 30 box jumps.

    Props to Pete for getting a total of 17 MUps tonight and more than doubling his lifetime total!

  • Eddy

    06/23/2016 @ 11:04 pm

    Pre-class bench press FTG
    20:47 with air squats instead of box jumps and ring dips

  • Frawls

    06/23/2016 @ 12:36 pm

    “1776” WOD w/ Mase. 5+20. Legs are jelly.

    • Eddy

      06/23/2016 @ 1:03 pm

      What is this? Tried looking it up but found several different workouts…

      • Frawls

        06/23/2016 @ 1:38 pm

        60 Minute AMRAP: 17 Power Cleans (135#) 75 Air Squats. Strip the bar. Run 200m with the empty bar. Drop it off. Run back and get 1 plate. Run that 200m. Drop it off. Run back and get the other plate. Run that 200m. Reassemble the bar = 1 round. We did loops – start at 100m. Run to the 300m and back with the bar. Run from 100m-300m and back with nothing. 100m-300m and back with first plate. 100m-300m and back with nothing. 100m-300m and back with second plate. Start next round.

        • Eddy

          06/23/2016 @ 3:20 pm

          Brutal – Saw this recently posted online. Well played!

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