– From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some!
I. Run 200m
II. Spikeball! (…Coach’s Choice)
Impact/Focus: Turkish Get-up EMOTM
Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 10:00.
EMOTM for 10:00
2 x Turkish Get-ups (1L/1R)
Post best TGU weight to comments.
50 x Double-unders
10 x Push/Split Jerk (155/105lbs)
40 x Double-unders
8 x Push/Split Jerk (155/105lbs)
30 x Double-unders
6 x Push/Split Jerk (155/105lbs)
20 x Double-unders
4 x Push/Split Jerk (155/105lbs)
10 x Double-unders
2 x Push/Split Jerk (155/105lbs)
Post time to comments.
A. L-sit practice, establish a goal of 2 minutes or less and work to it in as few sets as possible.
B. 15-12-9 x Back Extensions
*If L-sits are still a bit too challenging perform the same assignment in the Plank Position or in the Plank on low rings.