Thursday, January 21, 2016

Thruster, C2B

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods.

*SAVE THE DATE - Sat, Feb 13th @ 8am - CFB In-House Competition, "Blind Date"
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WOD
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Barbell & Accessory
A) Clean & Jerk - 5@50%, 4@60%, 3@70%, 2@80%, 1@90% (if you miss at 90%, stay at 90% for 3 additional attempts whether you make or miss.  If you are successful at 90%, keep increasing until you miss. Once you miss, the session is over)
B) GHD Sit-up 5x7
C) Mobility - choose 1 mobility exercise, 5 x 2 minutes
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Foundations 
AMRAP 15
50 Air Squats
10 Thrusters, 75/55/35
40 Push-ups
20 Front Squats, 75/55/35
30 Sit-ups
30 Push Press, 75/55/35
20 GHD Hip Extensions
40 Power Cleans, 75/55/35
10 Burpees
50 Deadlifts, 75/55/35


Conditioning - "12.5"
AMRAP 7
3 Thruster 100/65  |  Masters 90/55
3 C2B
6 Thruster
6 C2B
9 Thruster
9 C2B
etc.


Competition 
AMRAP 15
50 UB Double-unders
10 HSPU
5 Deads 315/205/155




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