Work on muscle up transition from box & False grip pulls for 10min
Then Double Unders for 5min
THEN
WARM UP
Run 400m
25 air squats
20 KB swings
3 min skipping
25 air squats
20 KB swings
3 min skipping
Grindy
10 Clean and Jerks
5 Rounds of Cindy
10 Clean and Jerks
5 rounds of Cindy
10 Clean and Jerks
Rxd weight=Men use 60kg, Women use 40kg (Grace weight)
One round of Cindy is: 5 pull-ups, 10 push-ups, 15 squats.
Post time to comments
Mick 13:00
ReplyDeleteKhotera 15:30
time 15:20
ReplyDelete50kg clean and jerk.
Next time i will try 60kg for clean and jerk.
Thanks Jody for the great workout welldone to Dave and Sarah great effort.
Time: 23:36 50kg clean and jerks...thanks to everyone at CFP for pushing me through that clean and jerk.... :) G'luck tonite guys
ReplyDeleteGood work to everyone tonight.
ReplyDelete22:22 < second WOD in a row I have got that time ????
19:21 As RX'D
ReplyDeleteHuge turn out tonight for the 6pm WOD.
Was great having so many people hurting right by myside.
Good work people! :)
Whoa big day...
ReplyDeleteDay 1 of the pull up challenge (only kips count for me) and mini push up/sit up wod (9.?? mins). All up that would be 150 push ups today.. Im so glad today is over.
As R'xd 29.??
15:40 RXD. Well done to everyone.
ReplyDelete19.04 - As R'xd
ReplyDeleteFelt surprisingly good especially after a busy last few days, really enjoyed this WOD.
Well done to everyone, and it's great to see everyone out in force.
It was great to see the team out in force. Look forward to seeing you all again soon.
ReplyDelete22:45 with 25kg
ReplyDeleteLoved this one, it was a great challenge just have to improve on my strength!
Well done to all!!!