Saturday 1/14/17 - Maximum Effort Sandbagging

January 14, 2017

 

 

Coming up: 

 

Handstand clinic is TODAY at 9am. RSVP here.

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

 

MAIN WOD

 

M-1: Every 2:00 x 8:

Clean High Liftoff + 5 Count Eccentric + Clean 2RM

then 2 singles with 2RM weight

 

M-2: 4 Rounds:

2:00 to get 15/10 cal on  + 5 C2B Pull ups + Max Effort Sandbag over shoulder

Rest 4:00

 

L2: Pull ups

 

L1: Jumping Pull ups/Ring Rows

 

JAG (Class at 1:00pm)

 

J-1: 4 Sets:

5 Seated Box Jumps

1-3 Strict Muscle ups/partner assisted/toenail transitions

8 Sumo Good Mornings

 

J-2: Every 2:00 x 8:

Clean High Liftoff + 5 Count Eccentric + Clean 2RM

then 2 singles with 2RM weight

 

J-3: 4 Rounds:

2:00 to get 15/10 cal on  + 5 Bar MU/C2B Pull ups + Max Effort Sandbag over shoulder

Rest 4:00

 

J-4: 4 Sets:

10 Biceps Curls, slow eccentric, light weight

20 Band Triceps Pushdowns, light band

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