Friday 7-19

Stallions/Colts: Skill: Movement Prep “Summer Sculpt 1.0″* 3-5 Sets NOT For Time (BUILDING): Single Arm DB Press x 6rm/side @ 21X2** Rear Foot Elevated Split Squat x 8rm/side @ 3101.*** Side Plank Hold x :60s, :30s/side Rest 2-3 minutes between sets. Post WOD (Optional): This weeks active recovery work. *Compare to 5/24/2019. **Tempo prescription: DB…

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Thursday 7-18

Stallions/Colts: Skill: Movement Prep “Rise of the Machines” 4×4 Minute AMRAPs:* 21/15 Calorie Assault Bike 15 Burpees Over Erg Max Calorie Row in remaining time. Rest/Walk 4 minutes between sets. *Post your lowest number of calories to the whiteboard. Mustangs: Skill: Movement Prep “Rise of the Machines” 4×4 Minute AMRAPs:* 15/12 Calorie Assault Bike 10…

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Wednesday 7-17

Stallions: Power Clean & Jerk-Build to heavy single. “Big Sexy”* 60-30-15 For Time: Wall Ball Shot (20/14, 10′) 50-50-50 Abmat Sit-Up Kettlebell Swing (53/35lbs) *Compare to 2/18/2019. Scores will be posted to the CFIH leaderboard! Get ’em up! Colts: Power Clean & Jerk-Build to heavy single. “Big Sexy” 60-30-15 For Time: Wall Ball Shot (14/12,…

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Tuesday 7-16

Stallions: Tempo Strict Pull-Ups @ 3101-Max reps to failure.* “Row Crew” For Time: 1000m Row 50 Alternating Dumbbell Step Ups (24/20″, 50/35lbs) 30 Chest-to-Bar Pull-Ups *Start in bottom for :1s, pull up, pause with the chin over the bar for :1s, lower down slowly for :3s. Compare to May 20, 2019. Colts: Tempo Assisted Strict…

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