2:30 pm ROM WOD
3 pm Coach’s Choice WOD
5 Rounds, not for time:
Max Reps Bench Press @ Bodyweight/80% Bodyweight
Max Reps Strict Pullups
Scored by total reps.
*You may rest as needed between rounds, but you will move from the Bench Press directly into your Pullups without resting.
Front Squat Cycle Week 1 of 7
E1.5MOM for 5 Rounds
7 Front Squats
*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.
E2.5MOM for 6 Rounds
7 Front Squats
*Continue building to find your 7RM. Once you find your 7RM, reduce the weight by 15%, and continue doing 7 reps every round until all rounds are complete.
3 x Submaximal Set of Glute Ham Raises (GHRs)
*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps before hitting failure.
*If you cannot do at least 6 unassisted GHRs, have a partner spot you through 3 sets of 8 reps. If you can do more than 10 GHRs, add some weight.
Bring a Friend Day!
Skill Work on Rowing and Hang Power Cleans
Every Minute on the Minute for 12 Minutes
1st Minute: CFI Athlete: Row + As many Hang Power Cleans as possible in remaining time
2nd Minute: Visiting Athlete: Row + As many Hang Power Cleans as possible in remaining time, up to a maximum of 8 reps
*Alternate in this fashion for 12 minutes
*Scored by team total Hang Power Cleans
Bowling Party Tonight at Stars and Strikes!
Find a 1RM Clean and Jerk
150 Wall Ball Shots @ 20/14# to 10’ target
“Eddie Hall and Oates”
2 Deadlifts @ 405/255#
*Time Cap: 20 min
*You will likely share a barbell with one or more athletes. It’s just 2 reps. It’ll be OK.
Overhead Squats @ 95/65#
Push Press @ 95/65#