Bike Pants

Strength/ Skill

OTM 10

Odd : 5 Hang Squat Snatch (50% of 1 RM OHS)

Even : 40 Double Under

WOD

” Bike Pants ”

5 Rounds

AMRAP 1:00 at each station

HSPU

Kettlebell Snatch (24/16)

Cal Bike

Rest 1:00 minute between rounds

 

 

 

2017-12-04T21:56:21+00:00 4th December 2017|

11.5

Over the next few weeks our Mondays will feature an Open wod from years gone by. Here’s one thats fun and a good opportunity to see how you have progressed since the last time..

Strength

Shoulder Press 5 x 75%/ 3 x 85%/ Max Reps x 95 % 1 RM

Banded Pull-Aparts  3 x 15

Sumo Deadlift High Pull 3 x 8 (build)

WOD

” 11.5 “

AMRAP 20

5 Power Clean (65/45)

10 Toes To Bar

15 Wall Ball (9/6)

Compare to : 4/1/2016

 

2017-12-03T18:33:24+00:00 3rd December 2017|

Bail Out

Classes tomorrow at 730am and 930am. Then grab your picnic basket and head on over the bridge to Milford Reserve for CFN’s Beach Volleyball Day. Meeting at 11am. See y’all there :)

 PARTNER WOD

” Bail Out ”

AMRAP 25

20 Cal Row

20 DB Snatch (22.5/15)

Partner A completes full round then switch

Score is TOTAL REPS

2017-12-01T21:56:20+00:00 1st December 2017|