Wednesday 8/16/17

Big congratulations to CFIL coach/athlete and MoCo firefighter Andrea on her three medals at the 2017 World Police and Fire Games this week in Los Angeles! Andrea took home silver medals in both the 2000m and 500m rowing events as well as a gold medal in her weight class for Push-Pull (bench press & deadlift)! Way to go Andrea!

REMINDER: No 7AM class tomorrow (Thursday, Aug 17)

Warm-Up / Strength

Four sets of:

Overhead Squat w/ 3-sec hold at bottom x 3 reps*
Rest 30 seconds
Single-Arm DB or KB Row x 10 reps each arm
Rest 60 seconds

*OHS is TECHNIQUE focus and warm-up for WOD. Ascend weight each set up to working weight for WOD. From rack or floor.


“Core Competency”

AMRAP 12′:

3 Strict Pull-Ups
6 Overhead Squats (Rx: 95/65, Rx+: 135/95)
9 American KB Swings (53+/35+)

Strict PU scale: Ring Rows with Elevated Feet (make challenging for 3 reps)


4 Rounds:
Extended Crab Hold – 20 seconds
Downward Dog – 20 seconds

Categories: WOD

Previous Post:


Next Post: