Strength/Skill Development
A. BTNP @ 2111; 4-5 x 3. Rest 2-3 minutes b/w sets for mobility work.
B. OHS 2-2-2-2-2. Rest 3 minutes b/w doubles for mobility work.
WOD
Every minute on the minute for 8 minutes complete:
Double arm dumbbell ground to overhead x 4
Max double unders in remaining time.
Use a weight that you are able to snatch both weights overhead at least from the start. If you are unable to complete the 4 reps in 60s…you’re too heavy. Take a minute off and go down in weight for when you jump back in.
Post OHS x 2 & total DUs with DB weight.
Please note: for those gearing up for The Open this is the time to leave a bit in the tank for efforts and focus on efficient movements & relaxed breathing.
The first workout of the Open 2012 will be announced THIS evening! If you have not done so already get yourself registered! You never know what will come out of the hopper and you could help CFA qualify a team to the Mid-Atlantic Regional! We have a great group with close to 30 signed up so far and I look forward to adding others into the mix!
Name OHSx2 DUs DBwght
Frank 105 32 25
Bill 105 207 25
John 105 111 30
Ward 105 118 30
Denise 55 152 12
Rachael 95 ? 20
John K 85 74 20
Rustan 165 343 30
Tom 165 297 30
Josh 85 42 20
Evan 155 135 40
Robb 125 261 25
Phil 60 153 15
Kirk 105 62 20
Jesse 95 213 25
Mark 85 98 20
Golder 95 116 20
Hans 85 95 20
Shilpa 52 139 15
Peter 145 100 25
Sarah 95 – -
ChristyMoo 95 102 20
Glenn 135 ? 40
Holy frijoles….Am I reading that right…..7 MIN AMRAP OF BURPEES.
Good luck to all competing!!
Brian T 75 103 20
Brooke 125 166 25
Jess T 90(PR) 171 15