WOD
Level 1
3 Sets:
- Dumbbell Hang Clean (35/20) x 10
- Db Push Press (35/20) x 10
- Weighted Lunge (35/20) x 10 (5/leg)
- Burpee Box Step Up (18/12) x 10
- Run to Street (Belleview) and Back
- Rest 3 Minutes
Level 2
4 Sets:
- Power Clean (115/75) x 10
- Shoulder to Overhead (115/75) x 10
- Front Rack Lunge (115/75) x 10 (5/leg)
- Burpee Box Jump (24/20) x 12
- Run x 200m
- Rest 3 Minutes
Notes: Each set, change the order of the movements. Rest 3 minutes after each set. In the comments, record each individual set time and order of movements performed. Consider scaling reps and/or weight so that you can move through each set unbroken or with short breaks during movements.
ANNOUNCEMENTS
Missed the Nutrition Challenge Kick-off?
Email Scott if you still want to get involved so we can figure out a time to get pictures and measurements taken and answer any questions that you have! It’s not too late!
CFC Goes To The Charlottesville Dogwood Festival BBQ & Fireworks Night
2:52, 3:56, 4:02 @ 75# (only 3 rounds – burpee box step ups for last round)
3:57, 4:12, 5:02, 5:14 @ 95#
3:33, 3:47, 4:10, 4:03 rx
3:06, 3:15, 3:11, 3:19 rx
3:24, 3:41, 3:49, 3:48 Rx
PC – 1, 4, 3, 3
S2O – 2, 1, 1, 1
Lunge – 3, 2, 4, 2
BBJ – 4, 3, 2, 5
Run – 5, 5, 5, 4
3:50, 4:04, 4:14, 4:16
1,2,3,4,5 – 4:00
5,4,3,2,1 – 4:42
2,4,1,3,5 – 5:02
3,1,4,5,2 – 5:09
Faded hard after the first round. Thought I was pacing myself, but…
1,2,3,4,5 – 4:51
2,3,1,4,5 – 4:50
3,4,1,2,5 – 5:09
@ 85#, 20″ box, after rd1 lunges unweighted
1,2,3,4,5 – 4:16
4,1,2,3,5 – 4:29
4,3,1,2,5 – 4:52
2,4,1,3,5 – 4:26
100# barbell for cleans/S2O, 45# KB for lunges. Thought doing box jumps first would reduce risk of shin damage, but failed to account for arms being slammed by burpees and slowing down my overhead. Last round was significantly faster because I put the overhead first, but kept the box jumps at about the same speed. Whoops!
I are slow at many things 😛
3:39
4:04
4:06
4:04
3:35, 3:50, 3:57. 3:55
PD: 1, 5, 5
S2OH: 2, 2, 4
FRL: 3, 3, 2
BBJ: 4, 1, 1
run: 5, 4, 3
only did 3 rounds, 4:10, 4:37, 4:51, with 65# and did burpee step ups @ 20″. slowly ramping up
2:59, 3:20, 3:53, 3:39
4:20, 4:25, 4:15, 3:58 @ 65#
PC, OH, Lunge, Box Jump, Run: 3:16
OH, PC, Lunge, Box Jump, Run: 3:32
Lunge, PC, OH, Box Jump, Run: 4:02
Box Jump, PC, OH, Lunge, Run: 4:10
PC,OH,L,B,ROW – 2:50
L,OH,R,PC,B- 3:05
R,L,B,OH,PC- 3:20
B,PC,L,R,OH- 3:30