Wednesday, May 9, 2018
CFGB #3
Another day and another test of something or another:) CFGB #3 is going to be a test of moving and transitioning. Seconds are everything.
Have a great Wednesday.
Have a great Wednesday.
They are benchmark wods. Like when we LuRong. They just are easier naming conventions than having names like “Sasquatch” or “Macco’s ABs”
I kind of like those WOD names too!
1.) CFGB #3
Complete Reps of:
100 GHD Sit-ups
150 Air Squats
Every time you pause movement switch to other movement accumulating 100 reps of GHD 150 Air Squats for time.
2.) 3 Push Press @ approx 75% every 90 seconds for 6 rounds
*3.) 21-15-9
Start each round with a 40m Sled Push 4×45/2×45
Hand Release Push-ups
Wallballs 20/14lb
*4.) 4 x 400m Log Run, rest 1:1
*5.) 5 Free Standing Handstand Push-up
10m Handstand Walk
4 Free Standing Handstand Push-up
10m Handstand Walk
3 Free Standing Handstand Push-up
10m Handstand Walk
2 Free Standing Handstand Push-up
10m Handstand Walk
1 Free Standing Handstand Push-up
10m Handstand Walk
*6.) 3 Rounds
15 Reverse Hyper
10 Back Extension
5 GH Raise
Complete Reps of:
100 GHD Sit-ups
150 Air Squats
Every time you pause movement switch to other movement accumulating 100 reps of GHD 150 Air Squats for time.
2.) 3 Push Press @ approx 75% every 90 seconds for 6 rounds
*3.) 21-15-9
Start each round with a 40m Sled Push 4×45/2×45
Hand Release Push-ups
Wallballs 20/14lb
*4.) 4 x 400m Log Run, rest 1:1
*5.) 5 Free Standing Handstand Push-up
10m Handstand Walk
4 Free Standing Handstand Push-up
10m Handstand Walk
3 Free Standing Handstand Push-up
10m Handstand Walk
2 Free Standing Handstand Push-up
10m Handstand Walk
1 Free Standing Handstand Push-up
10m Handstand Walk
*6.) 3 Rounds
15 Reverse Hyper
10 Back Extension
5 GH Raise
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Ashley Peterson
7:13 subbed KBS for GHD
21-15-9 EC-3:50 with 30" BJ instead of sled push, PP 115#
0
0
Bill Binsfeld
11:00
50 GHDs/50Ab Mat SUs. Push press @185 until last rd, 4@205 in last ditch effort to keep up with Jim.
13
0
Bryn Odberg
7:02 95# PP
Suck it up planks; hs walks & free standing hspu; yesterday’s FS EMOM @ 120#
18
0
Danielle Sherman
8:01
Well, 100 GHD situps unbroken, while fun, was not the fastest way to get through this workout. Squats to box. SP at 85#.
17
2
Krystal Lowney
8:32
At home. *note...I just realized it was supposed to be 150 air squats, I only did 100☹️
13
0
Laura VanderKelen
7:05 broken up into 3 sets - GHDs 35/35/30 squats 50/50/50
PP 110#; yesterday’s front squats @ 140#; row/assault Cals from yesterday 12:52; sled/pu/wallballs done
10
0
Lauren Kalil
6:17 ** 16# medball sit-ups to prevent shin from bleeding on GHDs😬
PP 115#, handstand EC, yesterday’s row and AB EC, C2B work
17
0
Megan Vogel
8:59
105# PP (shoulder). #4 EC - 2:02/1:58/2:01/1:50 *no log just runs*, #5 & #6 EC
17
0
Pauly VanderKelen
8:38
UB GHDs into UB squats. I think it may be quicker to break up into sets and rep faster / 6x3 push press @ 185# / 10 minute partner AMRAP with Fonti: 10 alternating cleans @ 225# and 5 synchronized bar MUs - 3 rounds + 2 cleans / 5x3 front squat @ 255# belted / Handstand walking practice over 1 set then 2 sets of 45# plates = 3 inch step / 2x30 barbell arm curls / 1 x 25 barbell tricep extension
0
0