WOD: 11/25/19

REMINDER – HOLIDAY SCHEDULE: CFM will be closed on Thanksgiving Day, and limited on Friday, 11/29 

Skill/Stability/Strength
1) Rack Deadlift: 3/5 x 1
– Sumo Stance just below knee; Use blocks if no racks available
– 3 Warm-up sets then 5 challenging work sets.

2) Glute Hip Thrust or Glute Bridge: 3/5 x 5.
– 3 Warm-up sets then 5 challenging work sets.

Conditioning
”Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

*Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap

Extra Credit
Banded Pull-throughs: 4 x 25. Rest 60s.
– ultra wide sumo stance

1 thought on “WOD: 11/25/19

  1. EVAN. 8:43 RX
    CARLOS 9:35. 205
    JEN H. 8:01. 85,26 CAL
    STEVE H. 8:55. 185
    ARTHUR. 6:02 RX
    NATHAN 8:51. 115
    ANTHONY 5:06 RX
    DJ. 6:11 RX
    DINO. 8:40 RX
    CRUZ. 9:54 RX
    GISELLE. 9:59 105
    DUSTIN. 6:54 RX
    MICHELLE. 12:58. 85/ 15 CAL

    ROBERT
    BRIAN 6:47 RX
    JULIE. 7:17 RX
    MATT VH. 6:47. 155
    BEA. 9:33 RX
    LAUREN
    PAUL
    MICHELLE
    DEWAYNE. 8:01. 165
    GINA. 9:46. 135
    FRITO. 6:33 RX
    KASEY 7:53 RX
    ALICIA 8:52. 115

    APRIL. 8:02. RX
    LOU 12:14 RX+
    MONI 9:53 145
    JEN 10:46. 125
    AMANDA 10:30. 105
    GABBY. 9:59 RX
    RICH. 10K
    SEAN 7:51 175

    PRICE 8:57 RX

    CUTTONE 5:20 RX
    JOHN 5:20 RX
    VICTORIA 730 105
    RON 8:35 185.
    SUE 7:56. 85
    AMY 6:50. 115
    ANDREW. 8:16. 165

    ANDREA
    MISSY 10:02. 135
    SHANNON. 8:14. 135
    KRISTIN. 8:57. 125
    CHRIS. 15:45. 125
    ETHAN. 6:03. 155
    JUSTIN 6:29 RX
    RAQUEL
    DAN H. 4:17 RX

    JOHN. 9:44. 165
    ALEX 10:46. 136
    ANDRES. 6:39 RX
    DANIEL. 5:50 RX
    JESSICA. 9:59 RX
    YER. 10:56. 135
    YESSENIA. 8:18 RX
    KARA
    BRITTNEY. 8:11 RX

    CARLOS. 8:10. RX
    JULIAN. 6:38. RX
    GREG. 6:57 RX
    SAM. 8:25 RX
    RAJU. 8:28. 125
    BELINDA. 8:34. RX

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