Post Party WOD

2
Nov

Post Party WOD

Pause Front Squats x3
4 sec hold for 5 sets

21-15-9 reps
Man-on-Fire Burpees
V-snaps

Compare to July 11/13

Who's that ninja?

Who’s that ninja?

7 Responses

  1. Ginette

    Mobility
    Warm up x1
    Group mobility
    Strength: pause front squat x3 (pause for 4 seconds): #35,#45,#50,#55, #60
    (It was nice sharing the bar with both Tania and Marthe)

    WOD: 7:23
    Great work everyone and great coaching Blake!
    It was really nice meeting you Marthe! Welcome to CFM! 🙂

  2. Melanie

    Mobility
    WUx1
    More mobility

    -4 sec pause Front squats x3 – 5 sets

    85-95-105-115-120

    WOD:

    21-15-9

    Man on fire Burpee
    Sit ups

    7:20

  3. Cara

    Pause Front Squats
    5 sets x3

    wu 55#

    65×3-70×3-75×3-75×3-80×3
    *interested to try this again when my knee is better

    WOD:

    21-15-9
    man-on-fire burpees
    v-snaps

    time: 7:17

    as hard as I tried to do this Rx, some of those v-snaps were pretty awful looking. really need to work on those, they slowed me down.

    Thanks Blake!

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