31
Dec
Monday, January 1, 2018
VOD
17 “See, I will create new heavens and a new earth. The former things will not be remembered, nor will they come to mind. Isaiah 65:17
HAPPY NEW YEAR CFC!
Open gym 11-1 today
Warm Up
Tempo Bike (or row) – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
1-2 Strict Pull-Ups
5 Kip Swings
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
1-2 Strict Pull-Ups
5 Kip Swings
WOD
DT
5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Additional Work
ROW CONDITIONING
On the Minute x 12 (3 Rounds)
Minute 1 – 20/15 Calorie Row
Minute 2 – 17/13 Calorie Row
Minute 3 – 14/11 Calorie Row
Minute 4 – Rest
Minute 1 – 20/15 Calorie Row
Minute 2 – 17/13 Calorie Row
Minute 3 – 14/11 Calorie Row
Minute 4 – Rest