Tracers

Sunday Feb 23 2020


Thank you to everyone that came out to our community workout today. It is really fun to get to meet some new faces and catch up with some of you we haven't seen for a while. While you can come every Saturday on us for as long as CFGB is serving up fitness to northeast Wisconsin it'd be so much more fun to see you daily. On Ramp is always rolling here because the more the merrier. Hope to see you soon!
Have a nice little Sunday.

1.) Tracers
30/24 cal Assault Bike for time
Then 1 round of:
15 Toes to Bar
10 Burpees to 6” reach
15 Toes to Bar
80’ Handstand Walk
15 Toes to Bar
10 Burpees to 6” Reach
15 Toes to Bar
Note: record your Assault Bike time and then overall time
**Choose 1 extra credit in class if time allows**
2.) 7 minutes to establish 1RM Strict Press
Then
10 minute EMOM
Odd: Max effort barbell overhead hold @ 50% of 1RM strict press
Even: 5 Strict Press @ 50% 
Note: cap the hold at 30 seconds each round and if you really wanna be cool start the hold 30 seconds in and at the beep complete your 5 reps.
3.) 3 rounds 
20 Hand-release Push-ups
5 Bar Muscle Ups
4.) Every 2 minutes for 24 minutes 1 Clean (& Jerk starting at minute 12) @ 85%
Note: first 6 lifts just the clean then add the jerk for the second half of the reps. Also if you need a little extra rest in there go ahead just try to keep it under 3 minutes
5.) 3 rounds
13 Hip Extension
13 Reverse Hyper
7 GH raises 


A6ba0320 b063 4cd5 b193 5cdd22046756
Thumb 93321576 be79 4de3 a720 158cb9021487

Megan Vogel44d

Can’t wait to try this when I get back !!

Login to comment
Whiteboard
I believe around 13 min rx
Able to hit all 80’ HSW 🤘... 1:10 assault bike
1:04; 10:37.
Extra Credit - back squat from Saturday, 190.
Hotel WOD w/ the red shirts
22-18-14-8-4. DB Thruster. DB Bent Row. DB snatch. 35#. 11:53. EMOM6. 30 sec plank. 30 sec hollow. 5min AMRAP - team of 3. 5 burpees. FAST. 1 go/2 rest.
Returned home from Milwaukee / Food Prep / Physics 2 Homework.