FRI10NOV2017

15391262_10154205542452993_6416799479200826389_o

2017 CFA TEAM CLUB CHAMPIONSHIP

FRIDAY NIGHT AT 6:30PM! BE READY TO SWEAT, HAVE FUN, AND CELEBRATE YOUR FITNESS!

* NORMAL MORNING SCHEDULE FOR FRIDAY. 4:00PM ONLY FRIDAY AFTERNOON*

WOD

Strength
5 sets:
5 Seated DB Strict Press working to 5RM
14 Alt Single Leg Step Ups AHAP w/ good form
*box height should sit just below knee
*don’t tilt hips or push off with trail leg

Conditioning
In Teams of two, one partner working at a time, split reps as desired:
100′ OH Walking Lunge (45/35)
100 Ground to Overhead (45/35)
100′ OH Walking Lunge
* 10 Burpee to Plate Penalty if plate touches ground during transition

Extra

4 sets:
10 strict towel pullups
10 parallette pushups w/ 1 sec. pause in bottom

8 sets:
2 wall walks + 5 lateral steps in each direction w/ chin and toes as close to wall as possible

1 attempt max HS walk for distance

After
6 min.
2 min tabata – hollow rocks
2 min. tabata – crunches
2 min. tabata – hollow rocks

Bootcamp

Strength
5 sets:
5 Seated DB Strict Press working to 5RM
14 Alt Single Leg Step Ups AHAP w/ good form
*box height should sit just below knee
*don’t tilt hips or push off with trail leg

Conditioning
In Teams of two, one partner working at a time, split reps as desired:
50′ OH Walking Lunge
80 Ground to Overhead
50′ OH Walking Lunge
*6 Burpee to Plate penalty if plate touches ground during transition

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