SATURDAY 090221
CFTS WOD:
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments. These are squat not power snatches.
BEGINNER WOD (Day 14 of 30):
Complete 5 rounds for time of:
45 pound overhead squat, 21 reps
21 Dead Hang Pull-ups
For this workout: if you can't do a Dead Hang Pull Up (or you can't do any more), do a Kipping Pull-Up, if you can't do a Kipping Pull-Up do a Jumping Pull-Up, if you can't do a Jumping Pull-Up find a spotter and do Assisted Pull-Ups (spotter holds one of your ankles as you pull, vary the amount of help by pushing with your leg or having the spotter pull up), and lastly if you absolutely can't do any of the above do lat pull downs or bent over rows.
CFTS WOD:
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments. These are squat not power snatches.
BEGINNER WOD (Day 14 of 30):
Complete 5 rounds for time of:
45 pound overhead squat, 21 reps
21 Dead Hang Pull-ups
For this workout: if you can't do a Dead Hang Pull Up (or you can't do any more), do a Kipping Pull-Up, if you can't do a Kipping Pull-Up do a Jumping Pull-Up, if you can't do a Jumping Pull-Up find a spotter and do Assisted Pull-Ups (spotter holds one of your ankles as you pull, vary the amount of help by pushing with your leg or having the spotter pull up), and lastly if you absolutely can't do any of the above do lat pull downs or bent over rows.
