23 November 2013

WARRIOR WOD:

CFK Only:  0900-1030

CASH IN: SLED DRAG 50M DOWN AND BACK IN GYM (270/180)

Then…5 RFT:

  • 25 EXPLOSIVE PUSH UPS
  • 10 CURTIS P’S ( 115/75)
  • 1 CURTIS P = POWER CLEAN, FRONT LUNGE R, FRONT LUNGE L, PUSH PRESS )

CASH OUT: 100 SIT UPS

REGULAR WOD: 

CFL:  0930-1030

CFK:  1030-1130

STRENGTH: 

POWER CLEANS:

5 EMOTM FOR 6 MINS @ 70% OF 1 RM

WOD:

Fran-Rap:  18 Minutes

  • 3 Thrusters (95/65)
  • 3 Pull Ups
  • 5 Thrusters
  • 5 Pull Ups
  • 7, 9, 11…etc. add 2 reps each round

 

CORE: 

30 BB Roll Outs (95/65)