WOD Tuesday 1/28/20

by | Jan 27, 2020 | News | 4 comments

CFS Representing!
Teamwork!

Warm-Up:
Coach’s choice

Pre WOD prep:
Prep the Russian swing and handstand push-ups

WOD:
Topsy Turvy
Option 1:
Teams of 2. Athletes complete full rounds before switching.
AMRAP 30
5 Strict Handstand push-ups
10/7 calorie ski
15 Russian Kettlebell Swings (70,53)
*Handstand push-ups must be unbroken. If you break do the remainder of the reps with dumbbell strict press.
*No ab-mats for handstand push-ups.  We are looking to work in a full range of motion today!

Option 2:
Teams of 2. Athletes complete full rounds before switching.
AMRAP 30
5 DB Strict press (40,25)
10/7 calorie ski
15 Russian Kettlebell Swings(53,35)

Option 3:
Teams of 2. Athletes complete full rounds before switching.
AMRAP 30
5 DB Strict press (25,15)
10/7 calorie ski
15 Russian Kettlebell Swings(35,26)

Post WOD:
Lax ball scaps.

CFS Brief:
Nutre Meals is now delivering fresh meals to CFS weekly!
Click here for details

Day 11 WLC
Wellbeing Practice:
10 minutes of meditation

 

4 Comments

  1. JL
    JL on January 28, 2020 at 5:28 am

    Topsy Turvy. 8 plus 4. #53KB. #35 DB seated strict press. Early flight to San Diego so did 15 min Amrap solo.

  2. Deb.
    Deb. on January 28, 2020 at 8:54 am

    Topsy Turvy with Becka: 20+6 | Deb: 2 HSPU | Becka: 3 HSPU | 44# RKBS
    Always fun to partner with Becka and this WOD did not disappoint. Great opportunity to work on HSPU 🙂 We kept things moving along nicely and I managed to not walk into any walls or the rig, so I took that as a win. Thanks Hanna!!

  3. Rob M
    Rob M on January 28, 2020 at 10:45 am

    Breakfast Wednesday tomorrow! Meet at the box at 7:30 am and we will decide where to go. Everyone welcome!

  4. John
    John on January 28, 2020 at 1:01 pm

    Topsy Turvy

    22 + 10 with Tom