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CFWOD – 170410: Monday

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Don’t forget to use ZenPlanner to reserve your spot in class and sign in when you arrive!. In addition, be sure to check the coaches corner for any last-minute news about your class or events goi
ng on at FiveStar.

 
Warm-Up
.warm-up
  • Cash In: 400m Run/500m Row/0.8 km Bike/2 Min Double Practice  
  • -2 Mins Learn & Practice Med Ball Clean 
  • -2 Mins Learn & Practice Pull Ups 
  • -2 Mins Learn & Practice Sit Ups 
 
FiveStar Focus
.focus
  • 12 Min Cool Down: 
  • Row at a Conversation Pace, Every 2:00 Mins hop off and perform one of the following; 
  • -10 (Tempo 3111) Air Squats 
  • -7 (Tempo 3111) Push Ups  
  • -10 Hip Exaggeration Russian KBS 
  • 10 Min EMOM Back Squat 
  • Start @ 50% 1RM 
  • EMOM Perform 2 Back Squats 
  • (Increase 5 – 20 lbs each min) 
 
WOD Performance ::
.wod
  • 170410: (Per) 
  • 10 Min AMRAP: 
  • -Med Ball Clean to Wall Ball Shot ([email protected][email protected]") 
  • -Strict Pull Ups 
  • -Foot Weighted Sit Ups 
 
WOD Fitness ::
.wod
  • 170410: (Fit) 
  • 10 Min AMRAP: 
  • -Med Ball Clean to Wall Ball Shot ([email protected][email protected]") 
  • -Banded Strict Pull Ups 
  • -Foot Weighted Sit Ups 
 
WOD Competition ::
.wod
  • 170410: (Comp) 
  • 10 Min AMRAP: 
  • -Med Ball Clean to Wall Ball Shot ([email protected][email protected]") 
  • -Strict C2B Pull Ups 
  • -DB in Hands Weighted V-Ups