CFFM >
"JW"
For time:
Row 1000-Meters
50 Burpees
Row 1000-Meters
----------
CFFB > Westside BB Dynamic Bench Day [Refer to 10.19.10]
CFFB > Westside BB Dynamic Bench Day [Refer to 10.19.10]
1.) Wide-to-close grip bench w/one set of medium chains @ 65% of 1-RM. 8 x 3 "Speed" Reps
2.) DB Tate Press, 5-7 x 8-10, AHAP
3.) BB Reverse Grip Bent Over Row, 5-7 x 8-10, AHAP
4.) DB Front Lateral Raise, 3-4 x 8-10
2.) DB Tate Press, 5-7 x 8-10, AHAP
3.) BB Reverse Grip Bent Over Row, 5-7 x 8-10, AHAP
4.) DB Front Lateral Raise, 3-4 x 8-10
----------
CFGames Prep, Phase II, Wk 8
SWOD: Face-to-wall handstand holds/pushups, Weighted pullups
DWOD: Tabata Sledgehammers/Rest 1-min/Tabata Pushups/Rest 1-min/Tabata Sledgehammers
CFE: 6 x 400-Meters, Rest 1:1, Max Effort, never slow more than 3 seconds
