10/21/2016
Class WOD as is
*scale up squats to 155/105*
*scale sit-ups to 10-15 GHD Sit-Ups - if and only if you've used this machine from multiple reps before. If you haven't don't scale to GHD sit-ups*
*scale up squats to 155/105*
*scale sit-ups to 10-15 GHD Sit-Ups - if and only if you've used this machine from multiple reps before. If you haven't don't scale to GHD sit-ups*
10/20/2016
CFW Class WOD as is
Scale up KB Swings to 70/53, and Burpee Box Jumps to Burpee Box Jumps Overs 30/24
+
Day 2 Accessory Work
Scale up KB Swings to 70/53, and Burpee Box Jumps to Burpee Box Jumps Overs 30/24
+
Day 2 Accessory Work
10/19/2016
A. Split Jerk 3-3-3-3-3 rest as needed (do this during the intro to split jerk portion)
+
CFW Class WOD as is
+
10-15 minutes of Goat Work
or
Off
+
CFW Class WOD as is
+
10-15 minutes of Goat Work
or
Off
10/18/2016
CFW Class WOD (as is) - goal is 5+ rounds for each AMRAP
+
Day 1 Accessory Work (or part of it, whatever you have time for)
+
Day 1 Accessory Work (or part of it, whatever you have time for)
10/17/2016
3 rounds each for time:
1000m Row
15 Thrusters 95/65 (must be UB)
15 Burpees Over Bar
15 Chest 2 Bar Pull-Ups
rest 3 minutes
*score = total time*
+
10-15 minutes of Goat Work
1000m Row
15 Thrusters 95/65 (must be UB)
15 Burpees Over Bar
15 Chest 2 Bar Pull-Ups
rest 3 minutes
*score = total time*
+
10-15 minutes of Goat Work
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