Warm up: 400 m run; 2x 10 lunges, squat jumps, 10 swings, ring rows
Mobility: glutes/hams/quads
Skill Focus: Back Rack Lunge (knee must touch ground)
Warm up and. . .
Back Rack Lunge 5 x 10 (5 ea leg) add weight ea time
9. 6. 3. 1. 3. 6. 9 of:
Level 3
box jumps 30”/24” (full hip ext + step down)
Russian swing 70-80#/53#
Legless rope climbs (3.2.1. buy 1.2.3)
Level 2
Box jumps 24”/20”
Russian swing 50-55#/35#
Rope climb (3.2.1. buy1.2.3)
12. 9. 6. 3. 6. 9. 12 of:
Level 1
Box jumps
Russian swings 50-55#/35#
Ring rows
For time
Post heaviest lunge weight and time for score
A big shout out to Michelle, Don & Tex for competing in the Spartan race this past weekend!
Way to represent Michelle!
In honor of President's Day. . .
We love having all visitors! Thanks to Michael from CF Mako, Susana from CF Marietta and Katherine & Vince from CF Knockout for dropping in and wodding with us! We hope it was a good one!
Mobility: glutes/hams/quads
Skill Focus: Back Rack Lunge (knee must touch ground)
Warm up and. . .
Back Rack Lunge 5 x 10 (5 ea leg) add weight ea time
9. 6. 3. 1. 3. 6. 9 of:
Level 3
box jumps 30”/24” (full hip ext + step down)
Russian swing 70-80#/53#
Legless rope climbs (3.2.1. buy 1.2.3)
Level 2
Box jumps 24”/20”
Russian swing 50-55#/35#
Rope climb (3.2.1. buy1.2.3)
12. 9. 6. 3. 6. 9. 12 of:
Level 1
Box jumps
Russian swings 50-55#/35#
Ring rows
For time
Post heaviest lunge weight and time for score
A big shout out to Michelle, Don & Tex for competing in the Spartan race this past weekend!
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In honor of President's Day. . .
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We love having all visitors! Thanks to Michael from CF Mako, Susana from CF Marietta and Katherine & Vince from CF Knockout for dropping in and wodding with us! We hope it was a good one!
Image
