WODs

WOD

Jan

25
Thursday

Foundation

Movement Review

WOD

CF Open 13.1
17 minute AMRAP
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 burpees
30 Snatches 165/100
10 Burpees
AMRAP Snatches 210/120
Burpees: At the bottom position the Athlete’s chest and hips must touch the ground. At the top of the Burpee, both hands must make contact with the target. Must be 6 inches above Athlete’s max reach.
Scale weight to heaviest set to be 95-105% of 1RM

Cool Down
ROMWOD
Dreams on Fire
https://app.romwod.com/workout/dreams-on-fire

 

Week 1 Open Homework: Kipping or butterfly Pull-ups. (only if you already have at least 2-3 strict pull-ups) https://www.youtube.com/watch?v=ifOBltCCRZw Spend 5-10 minutes practicing 3 times this week

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