Saturday, January 11, 2020
Wasp
-The first week of Hero Programming is now past us, time flies when you’re having fun right?!? This week we will be dedicating our training to Special Warfare Operator 1st Class William Blake Marston and you can see the WOD written for him that we will also be doing this coming Friday, just click on the 17th on the calendar.
-Saturday is upon us once again and since the first week of CFGB we invite you to our Community Workout at 8:15am. It’s our weekly opportunity to show off this super cool gym to the public. Family and friends welcome but please try and show up 5-10 minutes early so you’re ready to go when the coach yells “Good morning Community Wod!”
-If you are planning on doing the weightlifting extra credit please use the Green Bay Barbell area and equipment just make sure to stack your boxes nicely when you’re done.
Have a fine little Saturday!
Steve do you recognize the girl in the blue?
😍 ^^^ #OGs!!
Extra credit #5 😱😱😱
1.) Every 3 minutes for 3 rounds 8 Back Squat, adding load each round starting @ 65%
note: do not fail so be smart and if you feel like garbage or just off then just do it all at 65%
note: do not fail so be smart and if you feel like garbage or just off then just do it all at 65%
2.) Wasp
5 rounds for time
:30 bar hang
100′ farmer carry (heavy)
50′ HSW
*3.) 5 x 3 Power Clean from Blocks @ H 55%
then
5 x 1 Hang Power Clean, adding load each round starting load 55%
*4.) 5 x 3 Snatch High Pull from H approx 55%
note: take your time getting to a good hang position just above the knees and if those lats and hamstrings are lit remember this, if it ain’t tight it ain’t right, ask a coach if that’s the case
5 rounds for time
:30 bar hang
100′ farmer carry (heavy)
50′ HSW
*3.) 5 x 3 Power Clean from Blocks @ H 55%
then
5 x 1 Hang Power Clean, adding load each round starting load 55%
*4.) 5 x 3 Snatch High Pull from H approx 55%
note: take your time getting to a good hang position just above the knees and if those lats and hamstrings are lit remember this, if it ain’t tight it ain’t right, ask a coach if that’s the case
*5.) with a partner for time:
21-15-9-15-21 Sandbag Clean 150/100lb
9-7-5-7-9 Muscle Ups
21-15-9-15-21 Sandbag Clean 150/100lb
9-7-5-7-9 Muscle Ups
*6.) 10 minute AMRAP
20 Hollow Rocks (back and forth = 1)
30 sec Plank
10 Strict Toes to Bar
30 sec Plank
20 Hollow Rocks (back and forth = 1)
30 sec Plank
10 Strict Toes to Bar
30 sec Plank
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Theresa Rosenquist
17:30**
**ALL the mods(!): 60” wall-sit/#40 DBs/60” HS hold #stupidfinger🖕😆😆😆 BS: 65/85/105. (Knee✅) And super fun community WOD.
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