WODs 3.28.16 - 4.1.16 - Happy Spring Break!
/Definitely the most fun that I've had in my five open seasons. For those of you that competed for the first time.... We told you so. Awesome job to everyone! Thanks to all our members whether you participated in the open or not. The atmosphere has been has been one of encouragement , hard work and a bunch of fun. This week we will de load a bit and then start moving into some serious strength building. Say hello to the squat rack. The squat rack is where the magic happens. If you are going on spring break, we wish you very safe travels and good times. Peace, KO
To get a really cool CFJ19 or CF205 t shirt click here.
Monday
15 Min AMRAP
20 Pushups
15 DL 115/75
10 Hang Clean
5 Lateral Burpees over Bar
Tuesday
5 Rounds
20 WB
15 T2B
10 Pullups
Wednesday
8 Rounds
2 min on/1 min off
Run 100m
12 Sit Ups
ME Hollow Hold for Seconds
Thursday
15 Min AMRAP
10 Ring Dips
20 sec Wall Facing HS Hold
30 SDHP 70/53
40 Sec Plank Hold on Hands
Friday
Row 1000m
40 FS 135/95
30 KBS 53/35
20 Thrusters 135/95
10 Bar MU