What movie?
Warm-Up:
Coach’s
WOD prep:
Build to a heavy 3 hang power clean.
WOD:
Wonder Boy
For Time
Run 400 m
15 Thrusters (95,65)
25 Ab-mat Sit Ups
Run 400 m
15 Thrusters (95,65)
25 Hip extensions
Run 400 m
15 Thrusters (95,65)
25 Pull Ups
Option 2:
Run 400 m
15 Thrusters (75,50)
25 Ab-mat Sit Ups
Run 400 m
15 Thrusters (75,50)
25 Back extensions
Run 400 m
15 Thrusters (75,50)
25 Pull Ups
Option 3:
Run 400 m
15 Thrusters (45,35)
25 Ab-mat Sit Ups
Run 400 m
15 Thrusters (45,35)
25 Supermans
Run 400 m
15 Thrusters (45,35)
25 Ring rows or bar assisted pull-ups
Post WOD:
Mobility
Endurance & Stamina:
Sand bag 5 k run.
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 22
*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
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box in Natick.
The Natural
Wonderboy: 15:40 | 55# Thrusters Really liked the workout and combination of movements. Thrusters are always fun after running 😬
I would like to add that running is always fun after GHD hip extensions! Going up the hill after the hip extensions felt a little bit like running through quicksand!
Heavy 3 HPC: 105#
Wonderboy: 15:47 (50#)
Glad John gave me a 16:00 minute time cap so that I could aim to get my 25 single pull-ups in within a reasonable time!
14:52
Did 1/2 mile bike instead of 400m run
15 Dumb bell strict press…2×35# for round one…then dropped to 2×25# for rounds two and three
25 weighted (8#) poor man GHD
50 Russian twist (8#)
25# pull-ups (sets of 2 with a little kip)