Clean & Jerk: 2-2-2-2
Then…
Complete Partner AMRAP in 15 minutes
10 Deadlifts, 275/205
20 HSPU
30 Box Jumps, 24/20
*Rope Climb Ladder: Add 1 rope climb to the end of each around
Coach Jenny, Nikki and Kim will all be lifting Saturday Dec 13 at the American Open USA Weightlifting Competition!
Location: Washington Hilton (1919 Connecticut Ave NW, Washington, DC 20009
Back Squat
3-3-3
Then:
600 Meter Run
50 Double Unders
50 Kettle Bell Swings
50 Air Squats
400 Meter Run
30 Double Unders
30 KettleBell Swings
30 Air Squats
200 Meter Run
10 Double Unders
10 Kettle Bell Swings
10 Air squats
Post Loads and Times to Zen and Comments:
Taryn fighting for a new PR.
Skill WOD:
10 Minutes of Handstand Walk Practice
Then…
3 Rounds: 15 min cap
7 Power Snatches, 155/103
14 Burpees over bar
21 OH Walking Lunges, 45/25
Then..
Tabata Front Planks:
8 rounds of 20 seconds of work, 10 seconds of rest
HAPPY BIRTHDAY TO JON-PAUL!
In observance of Veteran’s Day:
Hammer
5 Rounds
5 Power Cleans 135/93
10 Front Squats
5 Jerks
20 Pull-ups
Rest exactly 2 Minutes between each round
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
TEST: 1 RM Bench Press
Then..
8 Min AMRAP
20 Double Unders
Kb Snatch Ladder (2-4-6-8-10……) , 70/53
Nice Job to all the CFWC athletes this weekend!
10am: Olympic lifting
11am: Endur0 WOD
AMRAP 30 Minutes
5 pullups
10 Pushups
15 Air Squats
*Must Run AND Row 1200m during the AMRAP
Jim Fris, Amy Greco, Doug Claney all placed in their age groups. CONGRATS!
Good luck to all those competing today and tomorrow!
EOMOM 16 min
10 box step-ups 24/20
10 Thrusters 75/53
5 min EMOM
3 hang squat cleans + 1 jerk
Then..
“Wacky Wiser Partner Friday”
AMRAP 18 Minutes
150 Double Unders
30 hang cleans, 165/113
150 DU
20 hang cleans, 195/133
150 DU
10 hang cleans, 225/155
Congrats to Nikki, Jenny, and Kim for qualifying for the American Open in December!
Power Snatch
2-2-2-1-1-1
Then:
15 Min AMRAP of:
3 Hand Stand Pushups
6 Power Snatch (155/110)
9 Toes to Ring
*Metcon weight should be about 75/80% of weight achieved in strength portion if not RXd.
Post Loads and Times to Comments and Zen:
Cool Down after the Barbells for Boobs Battle of the Bros Heat.
Skill WOD
8 min (:40 sec work, :20 rest)
Handstand Walks
Pistols, alt
*Switch Movements EMOM
Then…
AMRAP 12 Minutes:
Muscle-up Ladder ( 1-2-3-4-5-6-7…)
3 Deadlifts, 305/215
6 Box Jumps, 30″/24″ (Step Down)
Our Holiday Party is Thursday December 18th. Look for your Evite within the next week. Please RSVP asap.