Thursday 4.2.15 WOD
Dynamic Effort Upper Strength Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk) Work at @ 75% 1RM strict press + 20# **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “Cha Cha Slide” 10,9,8,7,6,5,4,3,2,1 GTOH w/ DB […]
Thursday 4.2.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
Thursday 4.2.15 Competitor WOD
Dynamic Effort Upper Strength Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk) Work at @ 75% 1RM strict press + 20# **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “Cha Cha Slide” 10,9,8,7,6,5,4,3,2,1 GTOH w/ DB […]
Thursday 4.2.15 Barbell Club
@CFML A: Clean and Jerk (2-3 attempts @ 90+) 25 minutes B: Clean Pull (3x2x105) 5 minutes C: Snatch (3 attempts @ 90+) 25 min Announcements: **Easter Sunday 8:30am only w/ babysitting only, no yoga **Barbell Club 10:30am Saturday @ ML
