4 rounds for total working time of:
– 10 Burpee Pull-ups
– 10 Deadlifts (225, 155#)
– 10 Box Jumps (24, 20″)
Walk/Rest 4 min
Month: August 2013
Function
A) Thruster Cluster off rack; 2.2.2 x 3; rest 20 sec/rest 3 min
Performance/Competition
A) Squat Clean Thruster Cluster TnG 2.2.2 x 3; rest 20 sec/rest 3 min
Everyone
B1) Weighted Dips (rings or box); 3×4-6 @31X1; rest 30 sec
B2) AMRAP T2B or V-up in 20 sec x 3; rest 2 min
C) TESTER: AFAP 400m run + 40 Heavy KB swings
5 min AMRAP @ 85%
– 10 box jump step downs (24/20)
– 8 power snatches (75/45)
– 200 m row
– Rest 3 min x 2
+
5 min AMRAP @ 85%
– 25 double unders
– 8 pull-ups
– 200 run
– Rest 3 min x 2
EDCF Turns 2!
Mark your calendars… EDCF is turning 2 years old!
On Saturday, September 14th, we will host a workout and BBQ at Lindsley Park (located about 3 blocks west of the gym). Instead of our regular Saturday workout, a workout in the park will be set up for everyone and their friends and family to participate in. After the WOD everyone is invited to stay for food, fun, and games. This will be kid friendly and there is a big playground so feel free to bring your kids.
A1) Barbell split squat @31X1; 3×6-8; rest 30 sec
A2) Good Mornings @31X1; 3×6-8; rest 2 min
B1) Close Grip Bench Press @31X1; 3×6-8; rest 30 sec
B2) Bent Over Reverse Thumb Down DB Flys 3×12-15; rest 1-2 min
C) FLR on rings or floor; accumulate 5 min
3 sets:
– 8 TnG Deadlifts (perfect)
– Row 90 sec @ 80-90% effort
rest walk 90 sec
+
3 sets:
– 10 Toes 2 Bar
– Run 400 m @ 80-90% effort
rest walk 90 sec
+
3 sets:
– 12 American Swings unbroken (heavy)
– 90 sec DU’s @ high effort
rest walk 90 sec
Function: 115/75
Performance: 185/115
Competition: 225/155
A1) 4×2-4 Bench Press @ 42X1 – rest 30 seconds
A2) 4×2-4 Weighted Strict Chin-Up @ 31X1 – rest 2 min
B) 4 rounds for total working time
– 6 Hang Power Cleans
– 8 Lateral Burpees
– 200 m sprint
– walk/rest 3 min
Function – 95/65
Performance – 135/95
Competition – 155/105
A1) Overhead squat; 4×3-4 @ 53X1; rest 30 sec
A2) Strict toes 2 bar 4×5-10 @ 31X1; rest 2-3 min
*If can’t do strict t2b, then perform strict hanging high knee raises
B1) KB snatches 4×10 UB/arm – rest 20 sec
B2) 4×1 min accumulated in Handstand or FLR on floor – rest 20 sec
B3) 4×12 Supermans w/ 10 sec hold on final rep – rest 2 min
C) 100 flutter kicks (slow and controlled, each kick is one rep)