A. 3 attempts for weight and reps:
1 power clean
1 push Jerk
1 back squat
1 push Jerk from behind the neck
1 overhead squat
1 attempt at max unbroken ring dips
B. Tabata sit-ups for total reps
A. Overhead Squat; build to a heavy set of 2; aim to go heavier than Oct 28
B. 3 rounds for time:
30 Double Unders
10 Overhead Squats (135#/95#)
30 Double Unders
5 L pull-ups
A. 4 Rounds:
Overhead Squat @ 42X1; 4-6 x 4; rest 90 sec
L Pull Ups @ 2121; amrap x 4; rest 90 sec
B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs
C. Tabata Sit Ups – total score
*knee touches ground on split squat;
**WAY below parallel on OHS
Here’s another video of a CFW member’s accomplishment. Maybe the timing is bad, since he’s in Hawaii right now, but somehow I think he’ll get around to watching it… Way to go Steve!!!
A. 5 rounds:
3 Overhead squat at 3010; rest approx 90s
3 Supinated Grip strict or weighted chin ups at 3010; rest approx 90s
B. 3 sets of 25 (or 10, or 15) GHD Situps unbroken
(Note… if you break any set, stop the set there for all exercises… ie if you get 2 reps on the overhead squat before dropping, do not pick it up for the last rep)
A. 5 rounds:
10 Overhead squat at 3010; rest 90s
10 Supinated Grip strict chin ups at 3010; rest 90s
B. 3 sets of 25 GHD Situps unbroken
(Note… if you break any set, stop the set there for all exercises… ie if you get 7 reps on the overhead squat before dropping, do not pick it up for the last 3)
* The gym will be closing early on Friday night to prepare for the Halloween Social. We’ll be closing at 5:00PM so arrive by 4:00PM if you want to get a full workout in. Social tickets available in advance at the gym or at the door that night. Costumed demo workout at 8:00PM but if you want to participate, please arrive by 7:00PM or you will be ticketed at the door.
*The gym will be closed on Saturday except for a Halloween Team Workout at 9:00AM . All members welcome.