Warm up: 400 m run; 2x 8 db straight legged dl's, 8 ring rows, 8 push ups w/ T rotatin, 10 alt pikes, 10 back extensions
Skill/focus: 5-10 mins active mobility
3 x max reps supine ring pullups (rest 2-3 min btwn). Focus on core posture/form—must go to full extension of elbows and touch chest w/ sides of hands
Levels 1 & 2: 3 x max reps ring rows, as low as possible (same posture/form)
WOD:
Level 3
8 db stiff-legged deadlift 55#+/40#+
16 v ups
8 renegade row ea arm (same weight for both)
5 RFT
Level 2
8 db stiff-legged dl 40-50#/30-35#
16 v ups
8 renegade row ea arm
5 RFT
Level 1 (choose appropriate weight)
8 db stiff-legged dl
16 mod v ups (knees bent)
8 renegade row ea arm
5 RFT
Post total # rows and time for score
What are you training for? CF gets you ready for anything. . .
Great job to Brooke, Kim & Kevin on the 18 Holes of Hell Mud Run. . .
Looking very strong ladies!
Looking like a Beast !!
Skill/focus: 5-10 mins active mobility
3 x max reps supine ring pullups (rest 2-3 min btwn). Focus on core posture/form—must go to full extension of elbows and touch chest w/ sides of hands
Levels 1 & 2: 3 x max reps ring rows, as low as possible (same posture/form)
WOD:
Level 3
8 db stiff-legged deadlift 55#+/40#+
16 v ups
8 renegade row ea arm (same weight for both)
5 RFT
Level 2
8 db stiff-legged dl 40-50#/30-35#
16 v ups
8 renegade row ea arm
5 RFT
Level 1 (choose appropriate weight)
8 db stiff-legged dl
16 mod v ups (knees bent)
8 renegade row ea arm
5 RFT
Post total # rows and time for score
What are you training for? CF gets you ready for anything. . .
Great job to Brooke, Kim & Kevin on the 18 Holes of Hell Mud Run. . .
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