FESTIVUS, OLIVIA, PHAE AND ZUZANA ALL HAD A GREAT TIME WHILE
REPRESENTING CFSS…. Excellent job ladies !
warm up
- 5 cat cows
- 10 per side kneeling opposite band pulls
- 10 per side kneeling elbow openers
- 100 m walk .. pinch carry weight plate
- 2 min rig squat
- ankle release and hip floss
Strength
4 rounds for quality:
3 front squats w/ tempo 3 seconds down + 3 second pause+ fast up 3/3/0
8ps DB alternating press… moving quickly
100ft pinch carry ..weight plate
8 min EMOM:
1) 6-12 toes to bar/ rings or floor with dowel
2) 6-12 strict ring dip/ banded or bench
pick a wod
WOD 1
21-15-9
Dbell cleans (35/25lb)..
burpee over 1 db
WOD 2
9 6 3
Dbell manmakers-
3x lateral jumps over 1 db
*One manmaker is one renegade row pushup + db cluster