Plywood

Sunday Mar 22 2020


Today's workout was one of my favorites while I was in Afghanistan. I look forward to doing this at CFGB and not at MSS Sultan on plywood! 
Note to home WOD participants: If you're able to, we highly recommend everyone go to the store (or order online) a 50/35lb Dumbbell for themselves. This is probably the single best piece of equipment to use for home workouts. That being said, we will start programming At Home WODs utilizing these. Also, after this whole thing blows over, we'll buy them from you if you don't want them!
Have a great Sunday!
1.) Plywood
21-15-9
Deadlift 225/155lb
Bar Facing Burpees
*2.) 10 minute EMOM
Odd: 10 Strict Press @ 50%
Even: 1 Legless Rope Climb
*3.) 7 minute AMRAP
Add 1 rep each round until time cap
1 Hang Clean 155/105lb 
1 Bar Muscle Up
Note: it doesn’t say anything about it being a power clean
*4.) 3 rounds 
15 Reverse Hyper
10 Back Extension

At Home:
1.) 10 min AMRAP
15 Thrusters with broom
10 Sit-ups 
2.) 3 Rounds
:30 High Knee Side Lunge, per side
1 min Straddle Sit

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Grant Soletski18d

7am-8:30am

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Megan Vogel18d

Megan Vogel

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Adam Thyssen18d

Adam Thyssen

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Tom Fameree18d

This old man

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Michael Hartmann18d

Hartmann

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Grant Soletski18d

8:30am-10am

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Ashley Kutz18d

Austin and I will be there!

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Nolan Wilson18d

Nolan Wilson

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Nick Fonti18d

The Fonz

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Hang clean and bmu work
Thank you for keeping the gym open!
4:24 RX
Thanks for the motivation Megan! You too Cody!
HC/BMU. CORE.
Food Prep / Physics 2 HW
10 rounds: 5 strict pull ups, 5 strict HSPU, 10 v-ups, 10 hollow rocks
Yesterday’s 1000mi
1R + 659 m SkiErg (then just finished it out 33:33); SkiErg 1609m v. Run. Then PEC: 3x{15 Sq/10 push-ups/15 #25 GHHE/15 GHSU -> little KB complex: 3 SA KBS/3 Cln/3 SP/3 Sq -> repeat on Left side.