Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: For time, in teams of two: Row 20 calories 30 Burpees 30 Two-arm dumbbell ground-to-overhead (45/35lb DBs) 30 Toes to bar 100 foot Overhead walking lunge (45/25lb plate) 50 foot Sprint Notes The fi
Segment 1: EMOM 10 minutes: Hang Squat Snatch + 1 Snatch Balance + OHS Use a weight you handle comfortably on all 10 rounds. Shouldn’t be any missed reps. Segment 2: 3×10 Back Squats Use around 50% 1RM. Already warm, this shouldn’t take more than 10 minutes. Segment 3: &
Segment 1: Establish Deadlift 3RM Segment 2: With a running clock: EMOM for as long as possible 4 Thrusters (75/55) 7 Pullups 4 Burpees Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.
Shout out to all the CFDers who competed in events all around the Triangle yesterday! WOD Strength: Take 20 minutes to make up a strength segment from the past week. Metcon: Teams of 3 complete the following for time: 100 Front Squats, 135/95 100 Kipping HSPU 100 Burpees 100 Pull ups
WOD Skills: Tabata Toes to Bar, 4 minutes Tabata Handstand Pushups, 4 minutes Metcon: 1000m Run then, 3 Rounds For Time 10 Clean and Jerks (135/95) 10 Chest to Bar Pullups 10 Burpees then, 1000m Run Scale as needed to finish in 20 minutes