5 Rounds for time of:
10 Thrusters 135/95 95/65 75/55
20 Toes 2 Bar (t2b)
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20140609-MonCFTF 3 rounds for time of: 20140604-Wed 21-15-9 reps for time of: 20140603-Tuesday Strength: 5x3 Overhead Squats 5x3 Front Squats 5x3 Back Squats -then- 3 sets of max rep bench press (135/95, 115/75, 95/55) 50 Double-unders or 150 Singles Hero WOD Monday Randy 75 Reps for time of: Power Snatch @ 75# FABULOUS FRIDAY
Alright crew, it's time for another Friday benchmark WOD. Today's test of mettle is going to be Mary. This is one of the infamous "Girl WODs", so make sure to record your results because you will see it again and you will want to track your progress. Without further ado, her she is... Mary Complete as many rounds as possible in 20 minutes of: 5 Handstand push-ups 10 1-legged squats (Pistols) 15 Pull-ups 100 Push-ups 100 Sit-ups 100 Air-squats 100 Double-unders (300 singles) *Rx=Complete all 100 of a movement before moving on. Scale1=Complete 50 reps of each movement, then repead. Scale2=Break up movements in any increments smaller than 50. 3 Sprawls
5 Wall Climbs 7 Toes to Bar 9 High Tuck-Jumps 7 rounds for time 50x Bench press(135#/95#)
50x Overhead squat (65#/45#) 50x Sit-ups 50x Ring Dips *Extra Credit* Do it again. DANNY 20 Minute AMRAP 30 Box Jumps 24/20 20 Push Press 115/75 30 Pull-Ups I believe this will be our first Hero WOD at CF-BCSO. Let's give it our best effort. Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel was a 9 year veteran of the Oakland Police Department. Daniel is survived by wife Jenni and daughter Jojiye. |
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