The starting line for 8 a.m. Thursday class. Who’s headed the wrong direction?
082313 WOD
A. Three rounds NFT
6 strict toes-to-bar
12 oblique side bends (6/side) with kettlebell (53/35)
24 jumping jacks
B. Deadlift
3 x 5
Add 10# to last time; if you missed, do not increase
C. In 2:30
4 deadlifts (135/95)
3 hang power cleans
2 front squats
1 push press
Start subsequent rounds where you leave off. Complete three rounds, resting 1:30 between each. Score is rounds and reps.
On Wednesdays, we wear pink — or you can’t lift with us. This is the new fashion theme, based on the movie “Mean Girls,” for your USAW team. If you’d like to get in on the action, which guarantees you faster WOD times, heavier lifts and more friends, just wear pink. It’s that easy. At CFUM, we try to keep fitness fun. We work hard, but don’t take ourselves too seriously. So write yourself a note: Wear pink on Wednesdays!
082213 WOD
A. Make up
Take the first 25 minutes of class to make up missed lifts, which will be posted on the whiteboard.
B. Group stretch
C. For time:
800-meter run
21 wall balls (20/14) to 10′ target
21 pull-ups
400-meter run
15 wall balls
15 pull-ups
200-meter run
9 wall balls
9 pull-ups
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When you don’t mobilize, it hurts our hearts. Your coaches can only encourage you to a certain point — your rehab work is truly in your hands. Take advantage of mobility magician Josh’s knowledge during the weekly MOBWOD class at 9 a.m. today (Thursdays). You won’t regret the short-term pain for the long-term benefits of better recovery, longer muscles and improved flexibility and strength. Don’t put off your recovery any longer! See you there.
082113 WOD
A. AMRAP 4:00
5 chin-ups
10 reverse lunges (5/side)
100-meter run
B. Push press
4 x 6
C. In 10:00
Run 600 meters
Then AMRAP
6 handstand push-ups
12 Russian kettlebell swings (53/35)
34 double-unders
