DBNO

Friday Sep 28 2018


I think you are all pretty amazing and honestly don’t know where I would have been if you weren’t in mine and my families life over these last 8 years. October 1, CFGB is officially 8 years old and behalf of mysef and my family thank you for being a part of this crazy ride. 
Have a great Friday!
1.) Every 3 minutes 3 Clean from Blocks @ Hang Position @ approx 90-95% of 3 RM
Note: Stay at the same load throughout sets
*2.) Repeat above with Romanian Deadlift and Bent Over Row 
1.) DBNO
7 rounds
200m Row
11 Chest to Bar Pull-ups 
*2.) 5 Overhead Squat Every 2 minutes for 10 minutes @ approx 65%
*3.) 7 minute AMRAP
1 Rope Climb
5 Strict Pull-ups 
*4.) 10 Hang Power Snatch 155/105lb
1 Mile Run
10 Hang Snatch 155/105lb
*5.) 5 rounds 
10 Back Extension
10 Reverse Hyper

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Jennifer McFall50d

is there max time for the wod?

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Sylvia Christensen 50d

Depended oncoach

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Jennifer McFall50d

Ok thanks

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14:27. Butterflies were fun today 🦋
49 kilo cleans. Working on that scoop Ohs@105#
Bands and jumping, 48kg clean, 30 min assault bike
5 rds + 200m, some c2b, some reg pu
80kg at hang
5 rounds, 9 PU
65Kg cleans
11:30 clean #225 ohs 155
9:35; 3rds@100kg/2rds@110kg
10Power snatch @155 Run 1 Mile 10Snatches @ 155
14:50 rx
65kg cleans
6 rounds rx
45kg cleans
80 🔑 ‘s for cleans. / ohs for EC
12:32
56kg cleans
3.5 mile run with company
11:25 scaled box chest pull-ups
35 kg cleans working on form (hip drive) 4 x 10-11 ghd sit ups hands to floor
80 kgs
Cleans up to 125🔑
14:02, c2b were not feeling good 😬
55 kg cleans; yoga 🧘‍♀️
Time capped but made progress on C2Bs👌🏼
Cleans 60kilos, Snatch run snatch, strict t2b/GHDs/back ext, OHS 105#
14:56 / 57kg clean
Finished under the cap - mostly bc Ryan kept telling me I couldn’t. Thanks for the push!! Rev Hyper/back ext x 3rds. Snatch @85# - 1 mile vested - snatch.
Worked until 9:00 p.m.
DBNO complete on 9/29/18 in 9:00 with UB C2Bs.
14:30 alt jump c2b/pu
hcl at 40kg
58 kg clns
65kg cleans. 10 HPS, 1 mile, 10 hang snatch 14:33 (ok now that was 🍵er fun😍) 135# OHS... ok def not 65% but they were feeling too good not to go heavier
32:00
13:24 rx
72 kg cleans
Cleans up to 65 kilos
80kg cleans