Return to site

WOD - Wednesday, 9/26/2018

WU:
8-6-4-2
Wallballs
Compression Crunches
25ft Bear Crawl

 

A. Strength: Front Squat (Week 11, The Grand Finale) (22:00)
Find a new 1RM!
Suggested rep scheme:
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%
1 x 1 @ 103% (or so)

 

B. Conditioning
“Karen”
150 Wallballs for time.

 

“Karen” is a “Benchmark” or “Girl” workout. If you score a top 5 score (male/female) you will be immortalized on CFCI’s leaderboard...that is until someone knocks you off….Leaderboard scores must be verified by a coach or fellow Rx athlete.

 

Compare to 12/1/17.
 

Extra Credit 2: Mobility
Dedicate some time to recover! Stretch, mash, roll out, etc. Spend extra time on any areas that feel extra sticky. Especially your quads, hips and glutes!

Coach Elie on his birthday....

All Posts
×

Almost done…

We just sent you an email. Please click the link in the email to confirm your subscription!

OKSubscriptions powered by Strikingly