130902 Monday “WLC WOD”

Baby Ellis thrusters!

Baby Ellis thrusters!

Reminder: No evening ID, CF or yoga.  Normal class schedule this morning at 5, 6, 7, 8, 9 & 10.  Open gym until 1:00pm.  Have a safe & enjoyable Labor Day!

Warm-up

AMRAC in 10 minutes w/6-10:

Snatch Press-under

KB Windmill

C2B Pull-up

NTE 3 Rounds.

Strength/Skill Development

A1. Back squat 3-3-3-3-3

A2. 1-arm DB High-pull @ 20×1; 6-9 x 4

Whole Life Challenge WOD

Complete the following for max points:

In 2 minutes -25 yd Shuttle Run

-complete as many 25 yd runs as possible b/w two cones.

-(5 points for each completed 25 yards)

Rest 1 minute

In 2 minutes complete AMRAP with

5 Push-ups

15 Squats

-(1 point for every Push-up & Squat)

Rest 1 minute

In 2 minutes complete AMRAP

Sit-ups

-(1 point for each Sit-up)

Rest 1 minute

In 2 minutes -25 yd Shuttle Run

-complete as many 25 yd runs as possible b/w two cones.

-(5 points for each completed 25 yards)

Post best back squat x 3, high pull x 8+ & total points.

This workout will be completed again on 131028.  If you’re unable to attend classes today, but are participating in the WLC please email ShannaDuvall@Gmail.com to schedule a time.  You have until September 6th to register.  Join the CFA WLC Community here today! 

2 thoughts on “130902 Monday “WLC WOD”

  1. Shanna Post author

    Name BSx3 Total Reps
    * Susie through Chris= scored runs by 1 rep,not 5
    Susie 140 179
    David 185 126
    Jennifer 155×2 149
    John F 283 193
    Denise 155 175
    Kate 245 212
    Peter 175 172
    Phil B 190 (PR) 147
    Emily 145 165.5
    Chris 225 180
    Britt — 286
    Josh 225 311
    Jana 135 273
    Seth 200 283
    Rustan 215 FS 204
    Tom 245 FS 202
    Jess G 140 –
    Vanessa 135 200
    NP 175 236
    Tna 140 285
    Jess H 155 –
    Amy 135 205
    Ryan F 225 336
    Andrew L 95 316
    Mark L 195 298
    Jess T 145 280
    Anthony 215 FS 267
    Karen 117 317

    Reply
  2. Shanna Post author

    Note from Chris:

    Also, just to pick a few nits:

    The 7 o’clock class (not sure about others), for part B, completed 2 min AMRAP of 5 push ups & 10 (not 15 per the website) air squats as directed on the board…

    Reply

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