Warm-Up:
Coach’s choice
Pre WOD prep:
Barbell Complex
15 minutes to build to a Heavy Complex or heaviest WOD weight.
1 Power Clean
1 Front Squat
1 Push Jerk
WOD
Three Blind Mice
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (135,95)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (155,105)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (185,135)
Option 2 loads:
1. (115,80)
2. (135,95)
3. (155,105)
Option 3 loads:
1. (75,55)
2. (95,65)
3. (115,80)
Post WOD:
Agile 8
CFS Brief:
WLC Last Day!
Email Elizabeth and John to schedule your WLC Body Fat retest at info@cfsyn.com
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 4 people.
Complete 26.2 miles in 4 stages. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 6.55 miles or 10.54km
Run 6.55 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.
Heavy Complex: 95#
Three Blind Mice: Round 1: 4+6 at 65# | Round 2: 3+6 at 75# | Round 3: 1+6 at 90#
Great opportunity to focus on moving the barbell and trying to hang on! Thanks Hanna!!
Heavy Complex 175
Three Blind Mice
Round 1 4@ 115
Round 2 4@ 135
Round 3 3 + 2 @ 155
Complex to #165
Three Blind Mice
R1 – 4+3 @115
R2 – 3+1 @135
R3 – 2+3 @145