WOD Monday 10/30/17

by | Oct 29, 2017 | News | 6 comments

Warm-up
Coach’s choice

WOD prep
Squat or power snatch x 15 minutes. Work your way up to a heavy single.

WOD
WOD: 20 minute amrap or 20 rounds (whichever comes first).
1 power snatch @75% of wod weight
3 handstand pushups (sub 1 wall walk).
5 burpee box jumps(24,24)

Option 2:
1 power snatch @75% of wod weight
3  box handstand pushups or 3 strict dumbbell press
5 burpee box jumps(24,24)

Option 3:
1 power snatch @75% of wod weight
1 wall walk or 3 strict Dumbbell press
5 burpee box jumps(24,24)

Post WOD
Lax ball draw the sword 2 minutes each side.

CFS Brief:
Dates to save:
Wear your Halloween Costume on Tuesday
Friday, November 3rd – Free Class Friday!
In-House Throwdown Saturday, November 18th. Register on events page!
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
We are putting a team together for the Fight For Air Climb in Boston set for Saturday, February 3rd  at One Boston Place. Details coming soon!

 

6 Comments

  1. Deb.
    Deb. on October 30, 2017 at 8:57 am

    Chasing Your Tail: 12+1
    50# Snatch | Green Band HSPU | 20″ Box
    Fun with Michelle this morning and a great chance to watch some fantastic video of my butt doing it’s own thing when snatching. Find a pace on this one and just try to hang on!! Thanks for the tips John!!

  2. Hanna
    Hanna on October 30, 2017 at 11:51 am

    Prep to #110 squat snatch

    11 with hspu on the box from toes and 85#
    Did my first 3 rounds with burpee box jump overs by mistake…oops

  3. JoeA
    JoeA on October 30, 2017 at 1:45 pm

    worked up to 115#

    14+3 with 95#
    rx hspu
    burpee step up

  4. jcatoz
    jcatoz on October 30, 2017 at 2:39 pm

    worked up to 85# – might be able to do 95#

    Chasing your tail: I like Deb’s title! 15 + 4 @ 75#. Box HSPU on knees.

  5. John(Frozen)
    John(Frozen) on October 30, 2017 at 7:51 pm

    Chasing you Tail(Great name Deb!)
    19:45 #115 all 20 rounds completed.

  6. Justin
    Justin on October 30, 2017 at 11:06 pm

    WOD prep 145# PR!

    WOD: 19 rounds
    115 Snatch
    45# DB push jerk
    10 Box jumps