Wednesday 131009

Team WODs

Hang in there, stay the course…There is a Method to this  madness. We are into the 3rd week of CF Football Strength, Condition, Power and Speed cycle, stay focused and keep tracking your progress.  You will reap the results 4 weeks from now when you are crushing the WODs, setting new PR’s in all your lifts!!

LCF Friday Night Throwdown/Farewell to Coach Aleix and the Burningham’s – Throwdown WOD will start at 6p 11 Oct, there is a sign up sheet with divisions, Elite- Pro-+ -Pro-  Novice, along with the description of the WOD. Come ready to have a good time & Throwdown with a minimum $5 donation, more is welcome and appreciated. All entry fees-donations will go to one of our own, Mike and Tasha Sannar. Mike and Tasha are fighting to keep their 1 year old adopted little girl,  Lucy.  Help Mike and Tasha with there incurred expenses  as they fight this battle for family! Fight For Lucy at http://www.facebook.com/lucysfight
BBQ will be held right after the Throwdown, Delicious BBQ meat will be provided & prepared by Chef Eric Edwards, so bring a dish to share!

 “There is no exquisite beauty…without some strangeness in the proportion”
-Edgar Allan Poe

Mobility-Warm-Up
Prepare for…

Strength:
3×5 Back Squat (5# (2.5 on ea side) Heavier than the last time you did this.reset if fail)
3×5 Bench Press (5# (2.5 on ea side) Heavier than the last time you did this.)

WOD:”Narf”
For time
9-15-21
Pullups
Thrusters 95/63 

Cashout: 120 Flutter Kicks 4 count Pick a leader to count out loud

Team cool down, light row, bike, run, PNF or static stretch 5-7 min   

CF Endurance:
Run 2x1600M Rest 2 min between. Keep times w/ in 6secs

WOD: BB Complex 6×3 perform 3 reps of ea before moving to next
Dead Lift  135/93 * Scale as needed for mechanics

Clean Pull
Close Grip Snatch
Back Squat
Good Mornings Row

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