5/11/15: Monday:
the ladies of CFTC at WOD and Wine
STRENGTH
20 rep squat cycle Week 5/Day 1
then
max effort deadlift with squat weight
METCON
100 air squats for time
then
7 minute amrap
5 burpees
20 Double unders
5/9/15: Saturday: See Schedule Below: Wod and wine at 4:30 at CFTC Beach location
8:00am Yoga
9:00am Oly Club
10:00am Wod
5/8/15: Friday:
STRENGTH
floor press 5×10
weighted box dips 5×10
METCON
15 minute amrap
30 double unders
10 resisted push-ups (green/purple)
10 ring rows with feet elevated on box
5/7/15: Thursday: Oly Club at 7:30pm:
SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. STRENGTH 20 rep squat cycle Week 4/Day 2 use this file for squat numbers : 20 rep spreadsheet METCON “Josh“ 21 overhead squat (95#/65#) 42 pull-ups 15 overhead squat (95#/65#) 30 pull-ups 9 overhead squat (95#/65#) 18 pull-ups ACCESSORY superman x…
5/6/15: Wednesday: Yoga at 7:30pm
READ
STRENGTH
2 rep max thruster
METCON
for time
20 calorie row
20 burpees over bar
20 front squats (155#/105#)
ACCESSORY
green shirt burpee challenge (26+ in 1 min)
ghd situp x 50
