W.O.D. Friday 7/20/18


W.O.D. Friday 7/20/18

Reminder!  For your convenience, we now carry 1st Phorm Supplements as well as other items that can help you with your personal nutrition, pre-workout, and post workout recovery!  You no longer have to go anywhere to grab foundational items for your health and performance!

Take a look up front at CFR for anything, such as protein (flavored and natural), meal replacement bars, multi-vitamins, greens drink, fish oil, and much more!  If someone is unavailable to take care of you immediately upfront, and a coach isn’t readily available, please fill out a slip of paper and place in the clear tub with your name and what you need and we can charge to the account!

Barbell Cycling – 15 minutes

*one bar – loading and unloading weight is part of the workout

For total time…

5 Clusters (135/95)
3 Clusters (155/105)
1 Cluster (185/125)
Rest 2:00 (mandatory- no more, no less)
5 Clusters (155/105)
3 Clusters (185/125)
1 Cluster (205/135)
Rest 2:00
5 Clusters (185/125)
3 Clusters (205/135)
1 Cluster (225/145)

*Clusters are Squat clean Thrusters

*No push jerks allowed.  A Thruster is one fluid motion from the bottom to the top without any redips under the bar.

Post total times! If not finished under cap, add one second per rep not completed, to the time cap.

Conditioning WOD – 10 minutes

As many rounds + reps as possible in 10 minutes of…
10 Unbroken* Chest to Bar Pullups
10 Front Rack Reverse Lunges R/L=2 95/65
10 Clean and Jerks 95/65

If going RX and during chest to bar you break and come off the bar at any time- 5 burpee penalty on the spot each time

*Scale chest to bar pullups with first aiming to go UNBROKEN at any other scale if possible, pullups, jumping, banded or barbell.  This will work on your gymnastics conditioning.

*Scale pullups further by doing the repetitions however is best for you and breaking when needed.

Post total rounds + reps achieved!