Congratulations to Alejandro S for his dedication! Your change has been amazing and we are proud to have you as a member of CFWS! You can find Alejandro’s interview here! You can view the Spanish version here!
Strength: Deadlift 15 mins to work up to a 3RM WOD: Helen 400M Run 21 KB Swings 12 Pullups 3 Rounds [compare to 3/11] Cool Down Stretch and Foam Rolling
Strength/Skill WOD: 10 min EMOM Odd Minutes – 2 Rope Climbs [scale - 1 Rope Climb] Even Minutes – 5 Shoulder to OH 175/125 [push press, push jerk, split jerk] Conditioning WOD: 10 Min AMRAP 200M Run 5 Wall Climbs Cool Down: Stretch
“The Pentagon” Run 800 meters 46 power cleans 135/95 46 sit ups 46 box jumps 24/20 46 pull ups Run 800 meters [3 months or less = half of everything] 184 reps for each of the victims 1 mile run… The distance around the pentagon
Skill: 3x500m Row 3 min rest WOD: 12 KB Swings 32/24 18 Wallballs 36 Double Unders [2:1 singles] 4 Rounds Cool Down Stretch