Team WOD (every Sat)

Saturday, 11.13.21

Team Saturday

A. Deadlift Tng 6 Rep in 16 min

Rest 2-3 min

B. AMRAP 7

Alt 1:1

150m row

7 t2b

7 box jump overs 24/20

Rest 2

C. AMRAP 10

10 hang cleans 135/93

10 db shoulder to overhead 50/35’s

*each round increase hang cleans and db s to oh by 10 reps. So round 2 is 20/20 and round 3 30/30 etc. sit-ups always stay at 20 synchro

25 synchro abmat sit-ups (passing wb back forth)

Saturday, 09.18.21

Team Saturday!

Have your signed up for our Internal Team Throwdown coming to CFF Oct 23rd? A team event for everyone! Get a partner and get registered.

Team Saturday

A. For Time

-100/75 Cal Bike

Into:

5 rds

30 Chest-to-bar Pull-ups / pull-ups or variation

40 DB front squats 50/35’s

30 HSPU (Athlete Dependent) / 8 wall walks

Into:

-100/75 Cal Row

*38 min cap