“If you are not willing to risk the unusual, you will have to settle for the ordinary.”~Jim Rohn
Ordinary is boring…Let’s do the little extra every day to be EXTRAordinary! 🙂
CFU WOD
Strength
5×2 Hang Snatch (full) Increasing the load each set, establish a 2RM
Rest 2 minutes in between sets
AMRAP in 5 minutes of:
60(males)/50(females) Calories on the Rower
Max Front Racked Barbell Lunges (95/65)
2 min rest
AMRAP in 5 minutes of:
10 Pull-ups
30 Double-Unders (90 singles)
2 min rest
AMRAP in 5 minute of:
3 Wall Walks
12 Kettlebell Swings (53/35)
Advanced Strength: 5×2 Snatch Pull + Hang Snatch (work around 80%)
Advanced WOD: 2 rounds for rds + time
5 min AMRAP Cindy-*5 pull-up*10 Push-up*15 Squats THEN 800m run
*continuous running clock; when you finish your first 800m start next 5 min of Cindy then run again
TECS WOD: 2×800 (5 min rest between sets), 2×600 (2min rest), 2×400 (90 sec rest)
A little bit on the CF Endurance method…
Bonus Work: Row for Calories 😉
Have a Happy Thursday!
Work Hard, Eat Clean, Be Blessed!
