052213 WOD
A. Dips
3 x 10
B. Clean and jerk
8 x 1 + 1
Rest 10 seconds between singles. Work to heaviest set with solid form.
C. For time:
15-12-9
Power cleans (135/95)
Burpees
Rest 3:00
15-12-9
Push jerk (using same weight)
Sit-ups
Time cap is 11:00 with rest included. Score is time, minus rest.
In observance of Memorial Day on Monday, CFUM will hold a condensed holiday schedule of ONE class at 8 a.m. Be prepared to do a hero WOD. Wishing you a safe weekend with friends and family.
Congrats to Keoni who nailed a 200# snatch at a BW of 185#. Other snatch PRs on Monday include Anna at 110#, Ema at 100# and Kiera at 100#. Awesome work, everyone! Toby PR’d but won’t tell us his numbers. We get it: Ninjas are often cloaked in secrecy. Speaking of Toby . . .
WATCH TOBY RACE @5 P.M. SATURDAY AT MAUI RACEWAY PARK
You think he’s badass behind the bar? Just wait to you see him behind the wheel…CFUM peeps will have a crew heading out there. Text to carpool.
052113 WOD
A. HBBS
Take 15 minutes to build to a heavy double. If you’re feeling a two-rep max, go for it.
B. For time:
200-meter run
20 front rack barbell lunges (115/75) (10/leg)
20 Russian kettlebell swings (53/35)
200-meter run
20 front rack barbell lunges
20 kettlebell swings (53/35)
200-meter run
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