Test WOD added to Schedule: 6:30 Pm Friday, April 6th.
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10:00 to
Establish a 1RM Weighted Pull up
Rest 2:00 then..
Establish 1 MAX UB set of Strict Pull ups
Fx: Establish a 5 rep of difficult Pull Up modification
*Ring Row with Feet on Box
*Ring Row
*Pull ups from the knees (Barbell in the Rack)
3 Rounds for time
400m Run
25 Sit ups
50 Double Unders
25 Russian Kettlebell Swings 32/24, Fx: 24/16
Strength/ Skill Schedule:
Monday: Back Squat 2RM
Tuesday: Weighted/ Strict Pull Ups
Wednesday: Snatch/ Clean and Jerk 1RM
Thursday: Partner WOD
Friday: HSPU Test
Saturday: Overhead Squat
Sunday: Push Press 3RM
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Back Squat:
Establish a 2RM
AMRAP 6:
6 Power Cleans 95/65 Fx: 75/55
6 Thrusters 95/65 Fx: 75/55
RX+ 115/80
No Classes today: CFR7 athletes are free to workout at BCF. Happy Easter
Mark 16:4-6: But when they looked up, they saw that the stone, which was very large, had been rolled away. As they entered the tomb, they saw a young man dressed in a white robe sitting on the right side, and they were alarmed. “Don’t be alarmed,” he said. “You are looking for Jesus the Nazarene, who was crucified. He has risen! He is not here. See the place where they laid him.
Bench Press
5-5-5-3-3-3
Rest as needed
For time:
21-18-15-12-9-6-3
HSPU
Pull-ups
FX: 21-15-9
HSPU
Pull-ups
*20 minute cap
Optional:
150 Bicycle Crunches (in as few sets as possible)
30 Minute Partner AMRAP – with a Partner
150 Hang DB Power Clean and Jerk 50/35, Fx = 35/20 (Open Standard – switch arms every 5 reps)
Run 400m together
100 Burpees
Run 400m together
50 Toes-to-Bar, Fx: 25 Toes-to-Bar
Run 400m
Divide up the reps however you choose. One person working at a time except both partners must run each 400m together. If working alone, do half of total reps.
