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CFL 6/9

By: 0

Skill:  

5- 10 min to build up to moderate weight then

2 Strict Press E75 sec for 8 rounds

WOD:

For time

20 OH Plate Walking Lunges 25/15 (FNF → regular walking lunges)

20 Toes to Bar (sub knee raise → toes to rig)

10 Deadlift 155/105 (FNF → KB deadlift)

20 OH Plate Walking Lunges

15 Toes to Bar

10 Deadlift 155/105

20 OH Plate Walking Lunges

10 Toes to Bar

10 Deadlift 155/105

20 OH Plate Walking Lunges

5 Toes to Bar

10 Deadlift 155/105

15 min time cap

Score: Strict Press weight/time

CFL 6/8

By: 0

Skill:

Tabata Mashup

Tabata 1: Left Side Plank/Right Side Plank (scale up to starfish hold)

Rest 2 min

Tabata 2: Deadbug hold

WOD:

EMOM for 4 rounds

1: Plate Push 1 way 45/25

2: 12 Russian Twists

3: 35 Jump Ropes

4: Plate Push 1 way

5: Rest

Score: Heaviest SP/ Completed rounds (do not count rest)