Wednesday August 30th, 2017

communityWOD

Power

40 min
Press+ Push Press + Jerk (Start at 75/55)

Complete:
2 Strict Press
2 Push Press
2 Jerk
*Increase by 10/5 after every successful round.

When you can no longer Strict press, continue with PP and Jerk. Continue with Jerk after PP fails.

+

SUPPLEMENTAL

Breather:
500m row

Tuesday August 29th, 2017

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Power Endurance

20 Min AMRAP
“NICOLE”
400 m run
Max pull ups (run anytime you drop from the bar)

Scale with 200 m and jumping pull ups

 

SUPPLEMENTAL
Structural:
7 Min max Z press 45/35

+

5x 10
Parallette shoot throughs

August 28th, 2017

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The #CFKSUMMER17 Challenge has come to an official close. Please ensure all ballots are turned in by Monday August 28th at 8pm. WINNERS announced this week!

Strength

Build to a Deadlift in 15 min

+

Go every 3:00 x 5
5 deadlifts @ 75-79% 

SUPPLEMENTAL

Breather: “Jones Crawl”
3 rounds:
10 Deadlifts @ 115% body weight
25 boxjumps (24/20)

 

Extra Credit
Structural:
300 sec plank