10m 4-Step Walk video
10m Inchworm Walk

Squat Flow video

Stamina Squats:
12emom
4 BS
2 FS

16AMRAP
64 DU
32 Row
16 Wb
8 C2B
4 Squat Clean (80kg)

3 rounds:
Shoulder press x 6-8
Rest 60 sec
Banded goodmornings x 15-20
Rest 60 sec
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 sec
+
6rft
250/200m row
10 TTB
15 Wall balls
Time cap:12min

Build up to heavy 1rep Cluster(squat clean thruster) in 15-20min
+
8min amrap
8 alternating DB snatch
8 HSPU

• 3 Sets of:
GHD Sit Ups 15 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
Scala eventualmente le reps per poterle fare unbroken
Rest as need each sets

Penkki "nousu aloitusrautaan"
Penkki 3x70%, 3x75% 3x80%, 3x60% (prossat aloitusraudasta)

WOD # 1 for the CFSC Challenge-

Group warm up, then,

“Jackie”

For time;

1000m Row

50 Thrusters 45#

30 Pull ups - Ring Rows

"Jackie”

1000m Row

50 Thrusters 45#

30 Pull ups MOD ring rows

Time: 11:48

Felt good with the thrusters. Had a tough time with ring rows (need to be more cognizant of form).

TEAM WOD of 2:

In a 30’ Time window complete:

12 rounds of:

200mt Run with medball @20/14lbs

9 Dual DB Hang Power Clean & Jerk 2x22,5/15

12 Abmat Sit Ups with med ball on Chest

in the remaining time:

max calories Row or Assault Bike

Hero WOD

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Run was just under 800 m. 2 sets of pullup on bar, 2 sets of pullups on rings to save hands. Pushup were hardest part for me. Very good workout.

39:35