CFJ Holiday Schedule:
Wednesday, January 1 (New Years Day)–8:00am & 9:30am
For 10 rounds, complete as many reps as possible in 1 minute of:
2 Wall Climbs
4 Deadlifts 275/205# MRX 225/155#
Max Wall Ball Shots 20/14# 10/9’ MRX 14/10# 10/9’
*Rest 1 minute between rounds.
175/14#: 13, 17, 18, 18, 20, 21, 22, 21, 20, 20
WOD Rx
17/18/15/15/13/17/15/13/13/13
Total- 149
And then some really impressive HSW practice for 10 min after 😉
Wod RX: 135 wallballs
17/10/11/11/11/15/15/15/15/15
Finisher
25’ Hand stand walks
350 double unders
WOD: DL 275#
12/9/9/10/8/7/5/7/8/9: 84
Dips & Bear Crawls
Wod w/225. Rx everything else
16/17/16/15/15/16/15/15/15/15
Total WB’s=155
10 mins of HSW practice
WOD Rx’d
15-15-15-15-12-12-11-11-11-11
Total: 128
Skills: 10 minutes
4×25’ handstand walk
1×4 freestanding HSPU
1×2 freestanding HSPU
Wod rx
20/18/18/21/20/20/18/14/16/19
Total: 184
WOD modified
6 push ups on DB
6 DL
Max med ball squat cleans
10/12/13/13/13/13/13/13/13/13
Emom 10 mins 5 bike cals
145# deadlift
Total wall ball- 113
Practice handstand push ups first 6 min and bear crawl the last 4
Wod RX
18,18,18,17,17,17,16,14,18,19
Total WBs 172
WOD
Round 1,2*technical difficulties /: missed
155# DL
10# WB PP: 18-17-16-14-14-14-14-14
25” Handstand Walk: completed 6
Wod MRX w/141 wall balls
Then 2 hspu’s each minute with 2 abmats
Wod RX’d
22-18-18-18-18 15-16-18-18-21
182 reps
25” HSW emom for 10
WOD Rx
11/12/14/14/14/15/15/15/16/17
Total wallballs: 143
Skills
Handstand walks 3 or 4
Last one made 25’ unbroken
Abs
WOD
With 225#
13-14-15-15-15-15-15-15-16-15
Score=148 Wallball Shots
Rest 1 minute
EMOM for 10 minutes
25′ HS Walk (unbroken 12-14 seconds)
WOD:
Rx’d Deadlifts and wall-walks
Sub G2O w/30# WB for WB shots
Total: 80 G2O
EMOM for 10 minutes
3-5 strict ring dips
1 wall climb
155# DL
14# WB G2O
10-10-8-8-8-8-8-8-11-11
Total = 90
Skills:
25’ bear crawl
5 knee push ups/3 hand release push ups
WOD with #135DL
20 then 15 each round = 155 WB