CF Banjara Hills Blog

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WOD

Workout of the Day

14102019 “If it doesn’t challenge you, it doesn’t change you.” Warm-up 3 rounds of: 20 jumping jacks 12 lunges 10 V-ups 5 push-ups Specific warm up Rowing 30-seconds of legs-only rowing 30-seconds of legs + lean-back rowing 45-seconds of rowing, pausing for 2-sec in the

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WOD

Workout of the Day

12102019 “Be patient and tough; some day this pain will be useful to you.” Warm-up Wall-ball shots lunges *Tabata = 8 rounds of 20-sec work, 10-sec rest Specific warm up Clean and jerk 3 step-outs to receiving position with PVC overhead 3 split jerk "lands"

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WOD

Workout of the Day

11102019 “Start where you are. Use what you have. Do what you can.” Warm-up 2 Rounds: 250 m Row 20-m Bear crawl 10 body row 10 Good morning Specific warm up Strict pull-up 2 sets of 5 single-arm ring rows, per arm 10 scapular pull-ups

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Categories

Workout of the Day

14102019 “If it doesn’t challenge you, it doesn’t change you.” Warm-up 3 rounds of: 20 jumping jacks 12 lunges 10 V-ups 5 push-ups Specific warm up Rowing 30-seconds of legs-only rowing 30-seconds of legs + lean-back rowing 45-seconds of rowing, pausing for 2-sec in the catch and finish positions 45-seconds of rowing 200-meter row at intended workout pace Hang squat snatch From low hang position, perform 5 reps of each with a PVC: – Deadlift + shrug – Muscle power snatch + overhead squat – Squat snatch then, 10 reps of hang squat snatch with an empty barbell, pausing at the bottom of the squat 5 reps of cycled hang squat snatch Workout of the day Metcon (Time) 3 rounds for time of: 21 hang squat snatches Row 500 meters Plank hold for time equal to row time ♀ 75 lb. ♂ 115 lb. Scaling options Scaling: 1- 3 rounds

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