A) Strict press cluster 2.2.2 x3; R10S/3M
B) Weighted pull-ups 2-3×3; R2-3M
Scaled: 4 negative pull-ups (4 sec down)
+
Aerobic tester
5 rounds @ 80-90% pace:
– 400 m run
– 15 burpees
20 min time-cap
Author: Ryan Savard
A) E2MO2M x 5 sets
– 5 TnG power snatches (perfect form)
+
10 sets:
Row or AD 30 sec @ 90%
– easy for 30 sec
R2M between each 10 minute section x 2
+
3 min FLR on ring or floor if time permits
4 sets @ 80-90%
– 500 m row
– 5-10 UB HSPU
– 10 alternating DB snatches (40-70/20-40)
– 10 box jump – SD (24/20”)
– 40 double unders
R4-5M
A1) Good morning @2111; 4-6×4; rest 30 sec
A2) DB/KB 1-arm push press @30X1; 4-6/side×4; rest 90 sec; 30 sec btwn
B1) Close grip bench press @30X1; 3-5×4; rest 30 sec
B2) DB/KB bent over row @21X0; 6-8/side×4; rest 90 sec
C1) hollow body rock; 15 reps; 3 sets; rest 10 sec
C2) bridge hold; 30 sec; 3 sets; rest 15 sec
3rd Annual 300 Challenge + 3 Year Anniversary Party
We are turning 3 in August!
EDCF is proud to announce our third annual 300 Challenge + 3 Year Anniversary Party on Saturday, August 23rd. The 300 Challenge is a WOD for all levels and will include beginner, intermediate, and advanced (as rx’d) divisions with standard scaling options for each. We will be limiting participation to only EDCF athletes and expect each and every one of you to participate. This year will no doubt be bigger and better than last year’s event so don’t miss out! The WOD is as follows:
For time:
25 Pull-Ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers
50 KB Clean and Press 35/25#
25 Pull-Ups
* 20 minute cut-off
The WOD will run in 3 or 4 different heats with advanced, intermediate, and beginner athletes. We will try to start right at 9am and really make an event out of it. Hope everyone can attend!!
Details on how to participate and the BBQ to follow coming soon!
Ladies’ Night
Mark your calendars! Ladies’ Night happy hour this Thursday evening at Vagabond on lower Greenville Ave.
Where: 3619 Greenville Ave.
When: this Thursday (7/31), 6:30pm-ish
Why: why not?
A) HB backsquat 3, 2, 1, 3, 2, 1 R2-3M
(second 3, 2, 1 heavier than first)
B) EMOM x 5 min
3-4 TnG power clean@ 65-75% 1RM
+
21-15-9 reps for time @ 80-90%:
– wallballs (20/14)
– T2B
A) Strict press cluster 3.3.3; R10S/3M
B) DB rear foot elevated split squats 6-8/side @ 30X1; R30S btwn feet and 90S after both
+
EMOM x 12 min
Even: 4-8 HSPU
Odd: Row 12/9 cal