Alex
Warm-up
Coach’s choice
WOD prep
EMOM 3 x 5 sets. Build to a heavy 3 power clean with 2 burpees over the bar. Add 2 burpees every set.
WOD
Nimbostratus
AMRAP 12
6 hang power cleans (135,95)
12 Toes to bar
24 Double Unders
Option 2:
6 hang power cleans (95,65)
12 Toes to bar
24 Double Unders
Option 3:
6 hang power cleans (75,50)
12 Knees to 90 or toes to bar bell.
48 single unders
Post WOD
Banded over head distraction. 2 minutes per 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!
Fun 7:30 this morning with Hanna!
WOD prep to 175#…was amazing how much better 165# felt than 175#…got ugly really quick!
WOD: 5+20 @ 95#.
Stayed light on HPC because back was still tight from bro-down snatches. TTB sucked. Dubs were great. All sets unbroken until the very last when I tried to grab a few at the end and got the rope stuck in my wrist wrap and my foot!
9:30 was a great crew!!!
WOD prep to #125. 2 fails @ 125 but got all three.
WOD: 6 + 12 | 95# HPC felt great, Knees to 90 – I can get a few TTB but having trouble stringing them together. I did SS today to keep up the intensity vs struggling with dub attempts. Working on them still.
Felt good overall after feeling kind of crappy the last few days.
Prep to #175
WOD 5+38 #135
GHD’s instead of TTB’s
Got after it with Hanna and Joe.
Wod prep to 185
WOD 7 +6
6+13 rx
Prep to 145#
Fun one!