Wednesday 1/11/17 - Lift the weights an push the pace

January 11, 2017

 

 

 

 

Coming up: CFF Holiday Party (January 21 @ the Ramada). Theme is Black and White, Sparkle and Shine! Get your ticket here.

 

MAIN WOD

 

W: Handstand Progression

 

M-1: Deadlift 5x4, Use last week’s top set of 5

 

M-2: 30-20-10 For Time:

Deadift, 185#/135#

Handstand Pushup

 

L2: For Time:

30-20-10

Deadlift, 135/85#

20-15-10

Modified Handstand Pushup

 

L1: For Time:

30-20-10

Deadlift

20-15-10

DB Push Press


LEVEL 1 FITNESS

 

F-1: Handstand and Core Work

 

F-2: 4 sets:

8 Single Leg RDLs/side

10 glute bridges

8 delt front/side raises

 

F-3: 21-15-9

Deadlift

Inverted Push ups (feet on plate)

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