Friday December 5th, 2014 Workout of the Day
By Coach B Rendo
Notes:
-Toy Drive going on now through 12/12
-Holiday Party will be on 12/19 at the Empire Hotel
-Christmas Cripler 12/13 @ CFCC
-Happy Birthday to CFUES community member Sara L.
12.5.14
Warm Up:
3rds NFT:
15 Goblet Squats
15 Sit Ups
15 Ring Rows
Strength:
A1. Front Squat
4 x 1 @ 95%
A2. Weighted Shoulder Ext. Rotation
8-10 reps/arm
Conditioning:
3rds FT:
15 Hang Power Cleans
20 Wall Balls
25 Sit Ups
2014 12 04
Strength – 140#
Metcon – 75# Did 20 hang power cleans each round by accident. Whoops! 9:27, but would have been quicker with 15 HPC :/
strength:255#
Metcon 135# 10:04
Strength- 140#
MetCon- 9:09 @ 65# HPC, 14# WB
Strength: worked up to 235#
MetCon: 6:48, 135#
FS at 160 could’ve gone up! And wod at 85 lbs and 10 min