A couple days left of 2015…has it been a year to remember? Or are there things still on your to-do list? Goals? We all had them on 1/1/2015, didn’t we? Many of you have made GREAT progress throughout the year…think about the things that you have accomplished…Did you set a new PR on a lift? Did you run your first 5K or 1/2 marathon? Did you get up that rope? Did you get your first T2B or pull-up? 😉 Did you link some DU’s? Did you lose weight and inches? There are so many other accomplishments that you members have achieved and I want you to focus on what you HAVE DONE! You have done some amazing things this year and I’m sure 2016 will be even better for you!
If you have specific goals that you would like to accomplish in 2016, write them down and tell someone about it. Then start working your butt off to achieve those goals! Only with determination and perseverance will you make it happen…Let CFU help you! Let us know what we can do for you!
Now for Wednesday’s WOD…
Strength: EMOMx8
4 power clean + 3 push jerk 185/125 (or 80% 1RM of Push Jerk)
WOD
150 KB for time (53/35)
*every time you break (any stop in swing counts as a break), perform 30 WB (20/14)
*scales: 100 KB and 20 WB each break
DB WOD
15min AMRAP
Buy-in with 60 Swings (Single DB)
Then with remaining time do AMRAP:
5 Push Ups
10 Sit-Up DB Get-Ups
15 DB Squats
100m run
*The Sit-up Get-up uses a single dumbbell. From a supine position (laying on the ground with the legs extended) with a single dumbbell pressed to extension above your chest, do a sit-up keeping the DB vertical at all times
(It’s not the full get up like a TGU!)
Have an Awesome day!
Work Hard, Eat Clean, Be Blessed!
