09.20.10

CFFM
“Tough Enough?”
AMRAP in 20 minutes of
1 rd =
15 Thrusters @ 65/95lbs
15 Pull Ups
10 Thrusters @ 65/95lbs
10 Pull Ups
5 Thrusters @ 65lbs/95lbs
5 Pull Ups
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CFEndurance, Wk 5, WOD 15 “Tabata”
20 sec on, 10 sec off, 8 rounds
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CrossFit Football SWOD
Front Squat 3, 3, 3, 3, 3
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CrossFit Football DWOD
AMRAP in 12 minutes of
3 Power Snatch @ 135lbs
6 Burpees
9 Wall Ball Shots @ 20lbs
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CFGames Prep, Wk 8, WOD 29 “Unitlateral”
AQAP, NFT, AHAP
One Arm DB Chest Press+Feet Up (bent at 90deg.) 3×12ea
One Arm DB Fly+Feet Up (bent at 90deg.) 3×12ea
Single-Leg One Arm DB Shoulder Press 3×6ea leg+12ea arm
Single-Leg One Arm DB Lateral Raise 3×6ea leg+12ea arm
One Arm KB Over Head Squat 3×12ea
Two Arm DB Lateral Lunge 3×15ea
KB/DB WindMill + Curl + Pick Up + Press 3×10ea
Turkish Get Up 3×8ea
One Arm KB Shrug 3×15ea