ATTENTION CFNH MEMBERS, WE WILL BE CLOSED TOMORROW DUE TO RENOVATIONS TO OUR NEW LOCATION AND THE ARRIVAL OF A MASSIVE GEAR ORDER. WE WILL BE ASSIGNING A HOMEWORK WOD THAT CAN BE DONE EITHER AT YOUR HOME OR AT LIVINGSTON PARK TOMORROW. NOTE: THERE WILL NOT BE TRAINERS PRESENT AT LIVINGSTON PARK, HOWEVER IN THE AFTERNOON SAMY MAY SHOW UP DEPENDING ON WHEN HE ARRIVES HOME FROM HIS KETTLEBELL CERTIFICATION IN NEW JERSEY. NORMAL HOURS WILL RESUME AT LIVINGSTON PARK THIS TUESDAY. HOMEWORK WOD: 4 ROUNDS EACH, INDIVIDUALLY FOR TIME OF- 800M RUN WITH A 3 MINUTE REST BETWEEN EACH SET. NOTE: EVERY MINUTE ON THE MINUTE DURING THE RUN THE ATHLETE MUST STOP IN PLACE AND PERFORM 5 BURPEES. AT THE END OF THE WORKOUT EACH ATHLETE WILL DO 1 HANDSTAND PUSHUP/HSPU MOD FOR EVERY BURPEE PERFORMED DURING THE WORKOUT. THESE ARE TO BE DONE FOR QUALITY, NOT TIME. I WILL BE MONITORING THE COMMENTS SECTION FOR ANY QUESTIONS OR CONCERNS.
-"MIKE A."
If I read this right, here's what I got for my WOD:
ReplyDelete4 rounds each for individual time:
800m @ 3:50 x 2 sets of 5 burpees
800m @ 3:49 x 2 sets of 5 burpees
800m @ 3:55 x 2 sets of 5 burpees
800m @ 3:56 x 2 sets of 5 burpees
Total burpees = 40
Total stinkbugs = 40
Back Squat 20RM
ReplyDeleteWarm-up: 115x5, 135x5, 155x5, 175x3, 205x2
Working: 240x20
Press 5-3-1+
Warm-up: 55x5, 70x5, 85x3
Working: 105x5, 120x3, 135x5
Complete 6 rounds
Sprint 200 meters @ Rest 3:1
33.39", 32.69", 31.62", 37.00", 35.39", 36.75"
For Quality
50 x Hand Stand Push-ups
*In between sets, perform:
1 x 1 Leg Box Jump (Left) @ 24"
1 x 1 Leg Box Jump (Right) @ 24"
800m 5:04 15 burpees
ReplyDelete800m 4:50 15 burpees
800m 5:05 15 burpees
800m 5:01 15 burpees
60 stink bugs
Since I'd get run over trying that in my neighbourhood, I designed my own WOD.
ReplyDelete5 Rounds for Time:
20 Pushups
30 Air Squats
50 (x3) SU's
14:02
I made a few mods
ReplyDeleteRun 800
21 burpee big rock slams
Run 800
15 burpee big rock slams
Run 800
9 burpee big rock slams
Run 800
3 burpee big rock slams
26:30 (the last 800 was UGLY)
JohnB