02.08.11: CF Benchmark WOD "Karen"

Tuesday, February 8
CFFM WOD:
“Karen” from CF HQ 02.06.11
150 Wall Ball Shots for time
Mat Frankel 5:17, Spencer Hendel 5:56 (30# ball)
Rest 5-10 min then...
100 x GHD Situps (partition reps as needed)
Plank holds 3 x max (various)
Active Stretch/Foam Roll
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CFFB SWOD:
Power Snatch 8 x 2 @ 90-95% of 1-RM
Weighted Pull Ups 3 x max reps, AHAP
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CFFB DWOD:
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Use 60%-70%& of last set of snatch from SWOD.
*Stay connected to the bar on each round. Do not drop the weight.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Rest 2-minutes between sets.
Post weights used and number of drops to comments.
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CFG Prep, Phase III, Wk 6
1.) 2 rds of 50 WBS + 50 DU
2.) WOD (For time/100%) Run 1-mile + 8 rds of max rep pullups/max rep pushups/Row 250-M + Run 1-mile (use a weighted vest or ruck sack if possible)
3.) 100 flutter kicks + 100 leg levers + 100 superman