Double Down

Today is a double strength day. Work your two (or one) strengths of your choice.

Cashout – Try a plank clock

If you have extra time, work on a “goat” (something you suck at).

Dan gets inverted
Dan gets inverted

7 thoughts on “Double Down”

  1. Mobility
    WU X 1

    Shoulder Press X 1

    120-140-160-180-200-205(cause coach Pat said to :))

    Front Squat X 1

    180-210-240-270-300

  2. Shoulder Press (x3)
    95-100-105-110-115-120-125(x2)F PR by 15lb

    Back Squat (x5)
    95-135-155-165-165

    Practised depth and knee position.

    Thanks for the tips Patrick!

  3. Wux1
    800 m 40lbs sand bag run
    Full snatch x3
    75-85-90-95
    X2. 100-105-110 switched to power
    X1. 115-120-125-130-135-137 12lbs PR
    WOD. “CaR”. Amrap 10 min
    – 7 thrusters 95lbs
    – 15 squats
    – 5 push-ups
    6rounds +3 thrusters
    Rob Brydges

  4. Mobility
    WU x 2

    OHS x5
    15-25-30-35-40

    Back squat x5
    55-65-75-80-85

    Cashout- attempted the plank clock
    Great Sunday morning at CFM

  5. Wux1
    800 m 40lbs sand bag run
    Full snatch x3
    75-85-90-95
    X2. 100-105-110
    X1. 115-120-125- power snatch 130PR
    Previous Pr 95#
    WOD. “CaR”. Amrap 10 min
    – 7 thrusters 95lbs
    – 15 squats
    – 5 push-ups
    5 rounds +6 thrusters
    Cashout 800m run

  6. Mobility
    WU

    Push Jerk X 3
    75-95-105-115-125#

    Back squat x 3
    135-185-205-225-245#

    Cashout- plank clock

    HSPU – 2 with 45# plate and abmat
    2 with 25# plate and abmat

    800m Run

    Thanks for coaching, Patrick.

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