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CFWOD – 170921: Thursday

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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
  • -400m Run/500m Row/0.8 km Bike 
  • -10 V-Ups/T2B 
  • -200m Run/250m Row/0.4 km Bike 
  • -10 Pike/HSPU 
  • -400m Run/500m Row/0.8 km Bike 
  • -10 Pistols 
 
FiveStar Focus
.focus
  • Hang Power Cleans 
  • Power Clean from the Hang 
  • 1 x 5 
  • 1 x 4 
  • 1 x 3 
  • 1 x 2 
  • 1 x 1 
  • 1,000 Meter Row 
  • 1,000 meter row for time 
  • Assault Bike 15 Cal 
  • Sprint 15 Cal on the Bike 
 
WOD Performance :: 150616:
.wod
  • 150616: (Per) 
  • Two 5 Min AMRAPs, Rest 2 Mins:  
  • -4 Clean (95/135)  
  • -6 HSPU  
  • -8 Alt Pistols  
  • -10 T2B 
 
WOD Fitness :: 150616:
.wod
  • 150616: (Fit) 
  • Two 5 Min AMRAPs, Rest 2 Mins:  
  • -4 Clean (35/65)  
  • -6 Pike HSPU  
  • -8 Box Pistols  
  • -10 V-Ups 
 
WOD Competition :: 150616:
.wod
  • 150616: (Comp) 
  • Two 5 Min AMRAPs, Rest 2 Mins:  
  • -4 Clean (115/165)  
  • -6 Strict HSPU  
  • -8 Alt Weighted Pistols 26/35  
  • -10 T2B