Warm-Up
Coaches choice
WOD prep
Prep the jerk and seated DB strict press to WOD weight.
Practice HSPU & wall walks.
WOD
The Cannon Ball Row
Team of 2. Divide the reps how you like.
50 barbell push jerks(135,95)
1000m row
50 HSPU
1000m row
50 weighted medball partner sit-ups(20,14)
1000m row
Option 2:
Team of 2
50 barbell push jerks(115,75)
1000m row
Team of 2
1 wall walk AND 4 DB strict press for 5 HSPU.(40,25) (Do this 10x)
1000m row
50 weighted medball partner sit-ups(14,10)
Option 3
Team of 2
50 barbell push jerks(95,65)
1000m row
Team of 2
50 DB seated strict press(35,20)
1000m row
50 weighted medball partner sit-ups(10,8)
*Barbell and Dumbell weights should be doable for 5 unbroken reps minimum when fresh but not more than 10.
Endurance and stamina:
10-9-8-7-6-5-4-3-2-1
Turkish get-ups (change arms as needed)(choose a load that will challenge you) but allow you to keep moving the bell with minimal rest.
400m run after each round of get-ups.
CFS Brief:
In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
The Cannonball Row: “The Dottirs”: 24:41
Becka (aka Sara): Rx Deb (aka Katrin): 75# Push Jerk | HSPU to 2 Blue Ab Mats
Midway through the workout Frozen made the adjustment to change from 50 to 100 ab mat sit ups, which was a good call..it could have even been 200 🙂 We went for 10’s on the push jerk, 5’s on the HSPU, and 250’s on the rower which worked well and kept us moving. It helps when you have a great partner!
Team “Assisted Gimp” with MJ
18:37 (or 18:39…I forget)
JD bench press (95#) / MJ push jerk (65#)
JD bike (2 arms and one leg) / MJ row
Both seated dumbbell strict press (25#s)
Sit-ups with 10# ball…JD from a bench and MJ from the floor.
Nice job on that! I think MJ was more excited for this than he let on…
JD on the bike with 2 arms and 1 leg can pump out more calories than anyone I know. Great job guys!
Team CAR (Chris / Aron / Roland)
22:16 #115
Team rollin’ solo
17:07
Cut the reps in half in subbed DB press for HSPU
135# PJ
35# DB seated press
Team Double J (John and Justin)
20:26 RX
Thanks Frozen for carrying the team on HSPUs!
Fun WoD!your strict Hspu were spot on and way to crush that row!