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3 x 8 = Strict Press (heavier each round)
Then, Every 3 Minutes for 18 Minutes: - 5 Clean & Jerks (135/95) (155/105 Rx+) - 30 Double Unders (50 DU Rx+)
1 Comment
7 Rounds for Time:
- 10 Back Squats (75/55) - 10 Box Step Ups w/ Bar (24/20) - 10 Russian Twists (20/14) - 150m Run w/ Medball 3 x 3 @ 70% = Deadlifts
Then, "CHRISTINE": 3 Rounds for Time: - 500m Row - 12 Body Weight Deadlifts - 21 Box Jumps (24/20) 50 Wallballs (20/14)
40 Sit Ups 30 KB Swings (53/35) 20 Thrusters (75/55) 10 Dips 1 Mile Run 10 Dips 20 Thrusters 30 KB Swings 40 Sit Ups 50 Wallballs 3 Rounds for Time:
- 800m Run - 15 T2B - 10 Power Cleans (135/95) CLASS TIMES
9:30am, 10:30am (There will be NO 8:30am class) *GOOD LUCK to all CFWV members running in the Spartan Race!* "FILTHY FIFTY"
- 50 Box Jumps (24/20) - 50 Jumping Pull Ups - 50 KB Swings (35/25) - 50 Walking Lunges - 50 Knees to Elbows - 50 Push Press (45/35) - 50 Back Extensions - 50 Wallballs (20/14) - 50 Burpees - 50 Double Unders **HAPPY 50th BIRTHDAY, COACH TIM!!** OPTION 1:
3 x 3 x 1 x 1 - OHS Then, 10 Minute AMRAP: - 10 OHS (135/95) - 20 Sit Ups - 30 Double Unders OPTION 2: 20 Minute AMRAP: - 50 Double Unders - 2 Rope Climbs - 30 Sit Ups - 20 OHS (95/65) "HELEN"
3 Rounds for Time: - 400m Run - 21 KB Swings (53/35) - 12 Pull Ups |
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December 2019
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