07.21.2014

CFNH does ROY hero WOD 7.8.14 226Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Week 8
Complete the following workload of Back Squats based off of your current 1RM.

3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3 x 87%
3 x 90%
3 x 93%

Post loads to comments

“Lil’ Burner”
21-15-9 reps for time of
KB Swings (32/24kg)
Burpees
Rest 2:00
Then…max reps within the time allotted of
1:00 x Muscle-ups (Pull-ups)
1:00 x Push-ups
1:00 x Abmat Sit-ups (Butterfly)

Post scores (time/reps) to comments.

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4 Responses to 07.21.2014

  1. Scott Prive says:

    185# 2×3 — 6:28 24kg — 20/21/22(hollow rocks)

  2. Peter says:

    “Back Squat”: 185# 2×3
    “Li’l Burner”: 5:22 (24kg) + 5/23/24

  3. Kerri says:

    Back Squat 2x3x205

    Lil Burner 5:58 rx and unbroken, woohoo. Then 13 pull-ups, 16 pushups, 25 situps.

  4. Grinster says:

    “Lil Burner”
    4:14 Rx
    1 MU/24/27

    ~Chase

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