WOD: Friday

by | Aug 28, 2014 | CF42s Workout of the Day | 2 comments

Saturday’s 0800 workshop will be a gymnastics skills/challenge session.

Part A.
Take 10 minutes to find a heavy 3 rep Back Squat

Part B.
Every minute on the minute for 21 minutes:
1st minute: 3 Back Squats @ 75% of Part A.
2nd minute: 5 Weighted Pull-ups
3rd minute: 7 Strict Handstand Push-ups

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2 Comments

  1. Anna on August 28, 2014 at 19:38

    CF MAD 0930

    Part A: as written

    Part B: 15 min increasing ladder of:
    Squat (wtbd/off rack or floor/front, back or overhead)
    Burpee Box Jump (24/20″)
    Pull Up
    70m run or 140m row

    *1 of each, then run/row
    2 of each, then run/row
    3 of each, then run/row
    4,5,6…… for 15 min

  2. Chops on August 29, 2014 at 18:04

    Sportsco Kingston
    Results for both Lukey and Chops

    Part A: 120kg
    Part B: rxd with 17.5kg Pull Ups