Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!
Warm-up Drills
I. 7:00 AMRAP of
1 x Suicide Sprint
High Knees
Butt Kicks
Lateral Shuffle
Karaoke (Grapevine)
Burpee Broad Jump
Tumble
Etc…
II. Mobility
Impact/Focus: “I’ve Got the Black Lung Pop”
Choose one of the three following Rower WOD options:
3 Rounds of Row 1000m x 2:00 Rest
5 Rounds of Row 500m x 1:00 Rest
15 Rounds of :30 x Max Distance x :20 Rest
Post times per interval or total distance over the 15 Rounds based on your choice of training to comments.
“Brokedown Palace”
Complete as many rounds/reps as possible in 5:00 of
12 x Power Snatch (75/55lbs)
30 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
9 x Power Snatch (75/55lbs)
20 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
6 x Power Snatch (75/55lbs)
10 x Double-unders
Notes: There will be a :30 second rest interval between each AMRAP for athlete’s to jot down their scores and prepare for the next wave of viciousness.
Today was a blur, I have no idea what my times were, but I’m sure they were spectacular…
I’ve Got the Black Lung Pop – Option 2 500mx5:
2:08/2:02/2:14/2:14/2:09
Brokedown Palace:
2 + 4/2 + 6/4 with 55# and single unders (easier on foot right now)