Thursday, April 30, 2020
Hesco
We all know about having a savings account just in case a rainy day (or weeks) confronts us and it is very reassuring to know we have that account. Our health is no different, every time you step in to CFGB we are directly depositing health into your personal health savings account. The more health you have saved up the more prepared we are to fight death if it tries to come at us before it’s our time. Soon we will be able to assist you in filling up those accounts again.
Have a great Thursday!
Have a great Thursday!
1.) Every 1:30 do 5 Deadlift @ 50% for 6 rounds
note: set up for each rep of all sets prior to pulling
note: set up for each rep of all sets prior to pulling
2.) Hesco
100 Double Unders
100 Double Unders
80 Alternating Dumbbell Snatch 50/35lb
60 GHD Sit-ups
40 cal Assault Bike
20 Pistols 1.5/1 pood KB
3.) 5 x 3 Power Clean @ HH 55%
then
5 x 1 HH Power Clean adding load each round starting @ approx 55%
note: keep rest under 3 minutes between sets
3.) 5 x 3 Power Clean @ HH 55%
then
5 x 1 HH Power Clean adding load each round starting @ approx 55%
note: keep rest under 3 minutes between sets
4.) Strict Ring Dips
7-6-6
Strict Pull-ups
7-6-6
7-6-6
Strict Pull-ups
7-6-6
5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
10 One legged KB Deadlift each leg 32/16lb
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
Unequipped At Home
1.) 27-21-15-9
V-Ups
Hollow Rocks
2.) ROMWOD
1.) 27-21-15-9
V-Ups
Hollow Rocks
2.) ROMWOD
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Barbi Gossen
15:47 hesco, subbed 80 my climbers for bike, no weight on pistols
Because I could go outside, snatched 6 x6@90# every 1:30. That was first time snatching during COVID. Felt great! So fun!
3
0
Bradley Boockmeier
15:52 Hesco with 55# DB
Sit ups instead of GHD. Dude... I’ve never done 55# pistols before, and let me tell ya what, NOT easy
5
0
Cody Stelmach
15:55 (60# DB snatch, bw pistols)
Got a couple pistol reps with 53# KB ~225# DL
3
0
Pauly VanderKelen
OHS 5s @ 95,115,135,155,175,185,195,205,215, & 225#
CompTrain's "Hurricane" WOD: 3 rounds of 800 meter run & 21 Power Cleans @ 155# complete in 17:59 / EMOM10: 8 strict ring dips for a total of 80 / "Hesco" complete on 5-2-20 in 15:33 with 60# Dumbbell Snatches and T2B subbed in for GHD Sit-Ups
2
0
Theresa Rosenquist
3.25 mi W/J (100/100)
Jogged!! (Knees🤞!) -> 17:38 for Hesco #UghAB! 100SU LL/100SU RL/#30 DBSn/#35 KB narrowSq -> 3x{200’ banded KB Shldr/BOSU 60” wobble plank/30 WL
5
0