WOD:

1) Every 2:00 x 10 sets:

250/225m Row

+

Odd – 10-15 Band Pull-Aparts

Even – 20-30 second Handstand Hold

Goal for the Rowing intervals is a consistent, but maintainable pace. The Rowing  should take around a minute, perform the accessory work during your rest period, alternating each set between the two movements.

2) AQAP:

40 Front Rack Box Step-ups 65/45 @ 24/20

30 Shoulder-to-Overhead 65/45

20/side Single Arm Dumbbell Front Squats 35/25

Box Step-ups are alternating, always scale loading over range of motion. For the Single Arm Squats perform all reps on 1 side before switching to the other.

Extra Work:

3) Pause Bird Dog Bench Row: 4 sets of 8/side

Rest 90-120 seconds between sets. Pause at the Chest for 2-3 seconds each rep. Focus on positioning and activation over loading.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

An oldie, but a goodie…while a lot has changed in CF since we originally opened in 2010 we still strongly believe a well balanced CF program accompanied by a person who is willing to learn progressions and movements one step at a time makes for the best bang for your time for developing full body strength and fitness.