Cody

Alternating On the Minute for 12:00 Minutes
Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat
Even Minutes – 4 Back Squats @ 70% of 1RM Front Squat
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Coach Dave setting up for some light thrusters

5 Rounds of:
100ft Handstand Walk
15- Toes-Bar 
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Dani

For Time:
2000m Row
150- Double-Unders
10- Rounds of “Cindy”
1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats
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Liliana and Dave

In a 5:00 Window:
600 Meter Run
Time Remaining, AMRAP: 12- Deadlifts #185/#135, 12 Barbell-Facing Burpees
Rest 5:00
In a 5:00 Window:
400 Meter Run
Time Remaining, AMRAP: 9- Deadlifts #225/#155, 9 Barbell-Facing Burpees
Rest 5:00
In a 5:00 Window:
200 Meter Run
Time Remaining, AMRAP: 6- Deadlifts #275/#185, 6 Barbell-Facing Burpees

Each part is scored separately as rounds + repetitions. The running in each portion is completed once as the “buy-in”, with any time remaining in each round being available to accumulate repetitions.

Eccelstone, aka “Eccelheart” flipping heavy things!

27-21-15-9 Reps:
Calorie Row/Bike/Ski Erg
Kettlebell Swings 53lbs/35lbs
Goblet Squats 53lbs/35lbs
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Box Brief:
Saturday Aug 26, 2017- Relentless Team Throwdown 2017 https://competitioncorner.net/events/546#.WXU2nrpFyM–

Ale Smasssshing out a little row during one of our Relentless Throwdowns!

8:30am-9:30am- YOGA with Shanna
9:30am-11:00am- OPEN GYM
11:00am- 1:30pm- STRONGMAN WORKSHOP

OTM for 10:00 Minutes: 2- Pausing Back Squats (3 second pause at the bottom)
then
3 Rounds, not for time:
25- AbMat Sit-Ups
25- Hip Extensions
25- Flutter Kicks
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Vuk

For Time:
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
Barbell: #155/#105
1 Round of “DT” = 12 Deadlifts+9 Hang Power Cleans+6 Push Jerks

 Box Brief:
Sunday July 23, 2017- 11:00am- 1:30pm- Strongman Workshop- Free for CFD Members