Monday 7/1/2013 WOD
Good bye June and hello July! EVF CFUES is Getting hot folks!
Congrats to our very own row team who took FIRST place at the Row strong for Boston rowathon held at Reebok 5th ave this past Sunday.
Pics to come!
We are so proud of you all!
Warm up
2 mins jump rope singles
5 mins double under practice
20 wall balls
20 band pull aparts
Strength
Strict over head press
Level 2 (advance)
5-4-3-2-2-2
50%-60%-70%-80%-85%-90%
Level 1 (beginner)
build up to a challenging set of 2 reps
Training
Level 2
30 Wall ball buy in (20/14)
Then complete the following for time
40 Push ups
40 Double unders
30 Push ups
40 double unders
20 Push ups
40 Double unders
30 Wall ball Cash out (20/14)
Level 1
20 Wall ball buy in (14/12)
Then complete 3 rounds of time of
20 push ups
120 single’s with jump rope
20 wall ball cash out (14/12)
Our AWESOME Rowers!
Here is your team CFUES
Paul “Thunder ” Kegelman
Shae ” Dont play” Mackey
Bruce “Blue Steel” Moreau
Stephanie” The hammer” Demperio
Jason “Flash” Fleischer
Vincent ” The french connection” Kienast
Stephan ” Swift” Sihan
Rahul ” Rip cord” Raina
2013 06 30
10:22 Rx L2
Second set of wall balls were comical…
Press
75-90-105-120-135-145(2)
Metcon 7:53 Rx’d