Skill:
Every minute for 20 minutes, alternate between:
15/12 cal Row
Double Kettlebell Overhread Carry, 100ft, pick load
Workout:
Complete as many reps as possible in 7 mins of:
3 Deadlifts, 225/155
3 Handstand Pushups
6 Deadlifts, 225/155
6 Handstand Pushups
9 Deadlifts, 225/155
9 Handstand Pushups
…
Continue adding 3 reps each round to each movement.
Great morning at FCF!
WOD 1: 12 cal rows/ 15# DB’s
WOD 2: 86 reps with 115# DL’s and 28″ box
EMOM 20 9 to 12 cal/round and 8# DB, wanted to use 10 or 12 but they were not available
WOD 95 reps @ 125# and 24” box
Good times!
OG Shoulder and strength mobility
And tomorrow is cardio day. Hmmmm
Big noon group EMOM 20
Rowing 13-15 per rd
Db’s 35
7 min amrap -75rx
EMOM: 8 cal bike and 20lb DB
WOD: 82 reps with 35lb glute bridge and 25lb dumbbell push press
This was v hard and I’m sorry I complained the whole time.
EMOM with 10 calories. First 5 rounds of walks with 35 lbs. Last 5 rounds with 30 lbs.
AMRAP with 155 lbs and 20 lb dumbbell strict press. 83 reps!
EMOM: 15 cals + 35lb DBs
WOD: 79 RX – struggled today
Priority 1
Power Snatch + Snatch Balance + 2 Hang Squat Snatches
115lbs
Priority 2
3 rounds @ sub-mile pace:
Run 200, Rest 1 min (Target: :54 – :56/:53/:53)
Run 400, Rest 1.5 min (Target: 1:48 – 1:44/1:43/1:43)
Run 600, Rest 2 mins (Target: 2:42 – 2:35/2:37/2:37)
Total: 27:11
EMOM: 9 cals & 20lb DBs ~ plenty 🥴
WOD: 90rx.
EMOM: 12 cals + 30 DBs
WOD: 113RX
Did a thing today…
EMOM: 15 cal row / Farmers carry medley
WOD: @315 and strict HSPU: 68
By thing do you mean sweat?