Cycle 3, Re-Test Week, Day 5, also 2021 @ home WOD #2!
Compare to 02222020.
Looking for everyone to join in on the CFG Support your Box WOD today. If you haven’t registered, it is free, and you have the option to donate to your box if you would like to. Here’s the link to register. Have fun and go fast!! This won’t be a difficult workout and expect those hungry, to do either extra WOD’s 2 and/or 3. Stay after it fam…we will start a new cycle next week and we have some great things up our sleeve for those at home!
15 Hand Release Push-ups
15 DB/KB Thrusters or Wall Balls
15 Flutter Kicks
Leaning forward with help from partner (60 sec)
@ Home, minimal Equipment
Single Arm Push Presses with DB/KB
150 Push Presses (75 per arm)
*Alternating arms as needed.
Workout #2 for Support your Box!
Scorecard and Description with scalable options
For Time (15′ Cap)
50 Jumping Jacks
35 Jumping Jacks
20 Jumping Jacks
FCF Extra WOD
2 mile Run
*Broken up however.
Bicep Curls + mid-plank holds
5-10 curls per arm then immediately into
30 – 45 sec Plank hold on hands from down position (triceps parallel to floor)
– Rest as needed between sets –
@ Home, with Equipment
Find 3 RM
FCF Extra WOD 2
10 Sand Bag Cleans (150/100#)
5 Muscle Ups
8 Devil’s Presses
10 Front Rack Lunges (in place) (135/95#)
50′ Handstand Walk (25′ increments)
Strict Pull-up Work
Strict Pull-ups or Pull-up Negatives
**Rep Count up to individual