Wednesday 4/18/18

Erica after her first 3 chin-ups! (Or maybe she was saying “3… hundred percent, I love that WOD!”?!?!)

REMINDER: This Saturday, April 21st, our regular 9 & 10AM WODs will be replaced by CFIL’s version of Open “18.6” — come try for 1-Rep Maxes of your Strict Press, Front Squat, and Deadlift and then stay for a brunch potluck to celebrate a great 2018 Open season! (Or just come for the potluck, that’s fine too!) ALL CFIL athletes are invited to attend, regardless of whether you participated in the Open this year. NOTE: A regular WOD will still take place at 8AM!


“300 Percent”

*compare to 10/18/17*

5 Rounds for (Total) Time:

10 Russian KB Swings
1 Front Squat
20 Russian KB Swings
2 Front Squats
30 Russian KB Swings
3 Front Squats

3′ REST between rounds

Rx: 53/35 KBs / 175/125# Barbell — scale as needed (swings should not be heavy; go heavier on squats)

Look at clock after each round and rest exactly 3 minutes – get time after completion of 5th round. All Front Squats are from the floor.


Lax Ball Seated Glute & Upper Hamstring Smash

Categories: WOD

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