Thursday October 8, 2020

AMRAP in 10 minutes of:
40 Double Unders
5 Strict Pull-ups MRX Pull-ups or Ring Rows
5 Strict HSPU’s MRX Kipping HSPU’s or 10 Hand Release Push-ups

Right into:

AMRAP in 10 minutes of:
20 Air Squats
5 Strict Pull-ups MRX Pull-ups or Ring Rows
5 Strict HSPU’s MRX Kipping HSPU’s or 10 Hand Release Push-ups
*Athletes choice on WOD to start with*

27 thoughts on “Thursday October 8, 2020”

  1. Jeremy Fullingim

    CFJ mile. Didn’t run but rowed. Same format
    Finished @ 9:36
    400m (1:17)
    200m (2:17-2:58)
    400m (3:58-5:23)
    200m (6:23-7:06)
    400m (8:06-9:36)
    *
    1st AMRAP
    8 cal assault bike, 5 strict pull-ups, 10 hand release push-ups: 5 rounds
    2nd AMRAP
    20 air squats, 5 strict pull-ups, 10 hand release push-ups: 6 rounds

  2. Biked for the jenks mile
    1k-0.5-1k-0.5-1km
    9:47-4= 5:47
    Reset bike after each

    Wod
    Mod with 8 burpees sub for dubs, all else RX’d
    = 7 rounds
    Air squat = 5 rds + 20+ 5 pullups

  3. Jessica Van De Wiele

    CFJ mile 11:26 – 4:00 = 7:26

    WOD 4 + 25
    40 DU
    5 strict pull-ups
    5 strict HSPU w/ 2 ab mats
    WOD 5 + 8
    20 air squats
    5 kipping pull-ups
    5 strict HSPU w/ 1 ab mat and 10# plate

  4. CFJ Mile
    400: 1:13
    200: 0:39
    400: 1:15
    200: 0:39
    400: 1:13
    Total time: 8:59-4:00(rest)=4:59

    WOD
    As Rx’d in order written
    Missed 1 DU on 4th round with everything else unbroken.
    1: 7 Rounds
    8: 8 Rounds + 18 Squats

  5. CFJ Mile:
    9:47-4:00= 5:47

    Wod Rx’d in order as written
    1) 5
    2) 4
    Strict body weight movements are terrible. . .

  6. Looking good, Dunhams!

    CFJ Mile @ 10:25 (working to get back under that 10 min mark)

    Air squat WOD: 4 Rounds + like 6 HRPU.. I think
    Dub WOD: 3 Rounds + 16 dubs

    Great job, 9:30!

  7. Power Couple right there!! Great pic Dave & Miranda.

    CFJ MILE:
    400: 1:27
    200: 0:44
    400: 1:31
    200: 0:45
    400: 1:25
    Total time: 9:52 – 4:00(rest)=5:52
    **First time under 10min 🙂

    DU’s WOD: **did 2 wall walks in place of HSPU
    5rds + 30 DU’s

    Air Squat WOD: **did HRPU in place of HSPU
    4rds + 13air squats
    –did strict pull-ups each wod

    fun class – thanks breck!!

  8. CFJ Mile
    400: 1:15
    200: 0:40
    400: 1:17
    200: 0:41
    400: 1:16
    Total time: 9:09-4:00(rest)=5:09
    **Tried some different shoes this time and went 5 seconds slower over last. It’s the shoes fault.

    WOD:
    AMRAP1:
    40 Dubs
    5 Butterfly PU
    5 Strict HSPU
    **4 rounds

    AMRAP2:
    20 Air Squat
    5 butterfly PU
    5 Strict HSPU
    **3 rounds + 20 Air Squat

  9. Slow, easy 800m run instead of CFJ Mile (R Knee).
    WOD 1:
    8cal Assault Bike
    5 Strict Pull-ups
    5 Strict HSPU w/1 ab mat
    Total: 5 + 3 pull-ups
    WOD 2:
    10 GHD sit-ups
    5 Strict Pull-ups
    5 Strict HSPU w/1 ab mat
    Total: 6 + 10 GHD & 5 pull-ups

  10. CFJ Mile
    10:26 still over minute off PR but 30 seconds better than last time trying to get back sub 10

    WOD RX
    1. DU 5 rounds
    2. Airquats 3+23 (3 pullup)

    not a Clydesdale friendly day at CFJ

  11. CFJ mile.
    400m 1:24
    200m (2:24-3:12)
    400m (3:12-6:40)- stopped and walked about halfway when right hamstring started spazming
    200m (7:40-8:38) slow jog
    400m (9:38-12:17) jog/walk
    Sooooo that went about how I would assume it would go for someone who has no business trying to sprint a 400. 😉

    1st AMRAP- 4+40
    40DU
    5 strict pull-ups
    5 Strict HSPU w/pad

    2nd AMRAP: 3 +22
    20 air squats
    5 strict pull-ups,
    5 HSPU w/pad

    Nightmare workout for this ginger but good chance to practice.

    Camden:
    CFJ Mile- rowed 10 minutes and something

    1st amrap: 4 rounds
    6 row cal
    5 banded strict pull-ups
    5 HSPU 2pads

    2nd AMRAP- 3+21
    20 air squats
    5 banded strict pull-ups
    5 strict HSPU 2 pads

  12. Rowed jenks mike:
    9:33-4:00=5:33

    WOD 1: DUs, strict pull-ups, strict hspu
    6 rounds

    WOD 2: 8 cal bike, strict pull-ups, strict hspu
    6 rounds
    Hspu unbroken

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