04112020

10
Apr

04112020

Cycle 3, Re-Test Week, Day 5, also 2021 @ home WOD #2!
Compare to 02222020.
Looking for everyone to join in on the CFG Support your Box WOD today. If you haven’t registered, it is free, and you have the option to donate to your box if you would like to. Here’s the link to register. Have fun and go fast!! This won’t be a difficult workout and expect those hungry, to do either extra WOD’s 2 and/or 3. Stay after it fam…we will start a new cycle next week and we have some great things up our sleeve for those at home!

Warm-up
3 Rounds
15 Hand Release Push-ups
15 DB/KB Thrusters or Wall Balls
15 Flutter Kicks
Mobility
2 Rounds
Leaning forward with help from partner (60 sec)

@ Home, minimal Equipment

Strength
Single Arm Push Presses with DB/KB
For Time
150 Push Presses (75 per arm)
*Alternating arms as needed.

Workout #2 for Support your Box!
Scorecard and Description with scalable options
For Time (15′ Cap)
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Scaled Option:
50 Jumping Jacks
15 Burpees
35 Jumping Jacks
12 Burpees
20 Jumping Jacks
9 Burpees

FCF Extra WOD
For Time
2 mile Run
200 Push-ups
*Broken up however.

Extra Work
Bicep Curls + mid-plank holds
5 Supersets
5-10 curls per arm then immediately into
30 – 45 sec Plank hold on hands from down position (triceps parallel to floor)
– Rest as needed between sets –

@ Home, with Equipment

Strength
Push Press
Find 3 RM

FCF Extra WOD 2
For Time
10 Sand Bag Cleans (150/100#)
then,
3 Rounds
5 Muscle Ups
8 Devil’s Presses
10 Front Rack Lunges (in place) (135/95#)
then,
50′ Handstand Walk (25′ increments)

Extra Work
Strict Pull-up Work
9′ EMOM
Strict Pull-ups or Pull-up Negatives
**Rep Count up to individual