Blog Search

#2531 – Saturday 1/21/17

By: 0

Saturday 1/21/17

Todays WODs brought to you by Coach Connor!

CF Endurance 8:30

WOD
10 rounds:
200m row – Sprint
1 min rest
then
-1 mile run-
then
10 rounds:
10 burpees completed as fast as possible
rest 1 min

Rounds of rowing should be within 1 second of the previous round.
Burpees should also be consistent, try not to drop off too far from your first round. Times will go down, but work on maintaining a 3-5 second change.

Stuck-it-up Saturday 9:30

Front Squats (4111*)

4 sets of 4 reps  – As Heavy As Possible.

1:30 rest between sets

*4111 = 4 second decent, 1 second hold at bottom, 1 second up, 1 second at top
WOD
50 squats
40 kb swings 35/26#
30 ab mat situps
20 push ups
10 pull ups
20 strict press 65/45#
30 toes to bar
40 KB snatch (20 each arm) 35/26# (or DBs)
50 wall ball 20/14#