CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box
WARM UP
In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Butt Kicks
High Knees
Bergener
SKILL
Sit up to stand
BUY IN
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Butt Kicks
High Knees
Bergener
SKILL
Sit up to stand
BUY IN
In 10 minutes
5 x 5
Front Squat @ 80% 1RM
5 x 5
Front Squat @ 80% 1RM
WOD
21-15-9
Ground to Overhead 115/75
Sit up to stand*
*After each FULL round complete 435m run
18 min time cap
CASH OUT
8 x 1: heavy push press + push jerk complex
Try to work between 75-95% 1RM Strict Press
MOBILITY
Quads
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