CFV will be closed Saturday 10/31 for Bear Crawl 5k. Go run!!!
Outlaw – Kill PR’s.
- 12min to est 1RM Snatch. No more than 5 attempts.
- 12min to est 1RM C&J. No more than 5 attempts.
15min AMRAP of
10x Strict Pull-Up
30x ABMAT Sit-Up
50’ Walking Lunge
BBG – Week 10. Add 2-5# from Friday
- Snatch 3, 2, 2, 1, 1, 1, 1
- C&J 3, 2, 2, 1, 1, 1, 1
8min AMRAP of…
CFV Monday WOD
Back Squat 2-2-2-2-2-2 @80% Even Min
Bench Press 2-2-2-2-2-2 @ 80% Odd Min
Even min complete 1 set of back squat, odd min complete 1 set of bench press. Continue alternating sets on the min for 12 min
AMRAP in 8 min of:
45 Double Unders (3:1)
Yep, after this week. Zeus almost killed several folks… me included. As Scotty said “I almost earned a Pukie-badge on that one.” Take Saturday to rest and recover. That doesn’t mean sitting on the couch in your underwear all day eating pizza, drinking beer, and watching re-runs of Sons of Anarchy (although that’s EXACTLY what I want to do). Get outside and enjoy the sun and the new rain we just got… move around, play with your kids, go see an old friend. Just recharge for next week… weights go up Monday.
Outlaw – rest and recover