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10.21.2014

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DSC_0486Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!

Warm-up Drills
I. 7:00 AMRAP of
1 x Suicide Sprint
High Knees
Butt Kicks
Lateral Shuffle
Karaoke (Grapevine)
Burpee Broad Jump
Tumble
Etc…
II. Mobility

Impact/Focus: “I’ve Got the Black Lung Pop”
Choose one of the three following Rower WOD options:

3 Rounds of Row 1000m x 2:00 Rest
5 Rounds of Row 500m x 1:00 Rest
15 Rounds of :30 x Max Distance x :20 Rest

Post times per interval or total distance over the 15 Rounds based on your choice of training to comments.

“Brokedown Palace”
Complete as many rounds/reps as possible in 5:00 of
12 x Power Snatch (75/55lbs)
30 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
9 x Power Snatch (75/55lbs)
20 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
6 x Power Snatch (75/55lbs)
10 x Double-unders

Notes: There will be a :30 second rest interval between each AMRAP for athlete’s to jot down their scores and prepare for the next wave of viciousness.

Samy Daghir

2 thoughts on “10.21.2014”

  1. I’ve Got the Black Lung Pop – Option 2 500mx5:
    2:08/2:02/2:14/2:14/2:09

    Brokedown Palace:
    2 + 4/2 + 6/4 with 55# and single unders (easier on foot right now)

    Reply

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