W.O.D. Friday 11/3/17

CFR Member:  “Woah?!  You have these incredibly attractive, classy and FREE car glass stickers up front on the glass case at the gym, so I can grab one and show others why I’m smiling all day, everyday?!”

 

CFR Coach:   “Yes… yes we do.”  🙂

 

 

 

 

Skill warmup – 5 minutes

 

Double Unders  (jump ropes up front for sale)

This is time specifically for you to work on your double unders. The coach will assist.  (Watch video above for some pointers)

• If you are a veteran and already have your double unders, use this time to complete 3-4 sets of at least 30 unbroken DUs, while you are loading weight for your thrusters in the next workout

• If you are having a hard time with your DUs or are new to them, you will want to work on singles, singles transitioning into DUs, or just small sets of double unders

 

 

Strength/Conditioning WOD – 30 min cap 

 

*Coaches please give time to athletes to grab weight and work up to a heavy Thruster in warm ups

 

*Your first rep of each set of thrusters may be a squat clean thruster

 

Thruster ladder for time…

 

200m Med Ball Run 20/14  CompRX 30/20
50 double-unders
15 Thrusters 95/65

200m Med Ball Run
50 double-unders
13 Thrusters 135/95

200m Med Ball Run
50 double-unders 

11 Thrusters 185/125

200m Med Ball Run
50 double-unders
9 Thrusters 205/135

200m Med Ball Run
50 double-unders
7 Thrusters 225/145

 

*Scale DUs with 2:1 singles or 1:1 bar hops

 

 

Post total time of WOD!