OPEN Season is upon us...
Time to start thinking of registering for the CF OPEN
That means that fridays are VERY similar to competition...
IN FACT, you should attack every friday as a competition...strategize...gameplan...work to your strengths and work-thru your weaknesses! GET AFTER IT!!!
Warm-Up
Mobilize
3m Light Bike/Row
2 Rnds:
30s Spidey & Reach
30s Walkouts
30s Russian BB
10 OHS (light bar)
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BBWU
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Low Intensity
5 Cal Bike + 7 Thrusters
5 Cal Row + 7 Hang Squat Clean
5 Burpees + 7 OHS
Build to Working Wts...then...
5 Cal Bike + 3 Thrusters
5 Cal Row + 3 HSC
5 Bar-Faceing Burpees + 3 OHS
GUTS & GLORY (past HERE)
ALL For Time (continuous clock)
21-15-9
Cal Bike (airdyne) (15-10-5 Assult/Keiser or 80-60-40 D/U)
Thrusters
15-12-9
Cal Row
Hang Squat Clean
12-9-6
Bar-Facing Burpees
OHS
(95#/65#)
Syd ~ Got some rowing in...
Jones ~ Got her PL protocal done... DL & Squats!
Oz ~ FS(3-1-3-1-3-1)155&160-165-170 / 22:53
Casey ~ FS (Same as OZ) / Faster than Oz, then dropped the mic and walked out!!!
*These two had Cal. Row added to last round 12-9-6
Wendt ~ 18:06
tb ~ 18:41 (6:00-13:03-18:41)
Only in the Lord are just deeds and power.
Also...READ Ephesians 4:29-32 ~ Good advice!!!
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