WODs
 | Mon, Oct 5 2020 |  |
| Front Squat Complex | 20201005 CFA Partner MetCon |
Front Squat Complex
(Weight)
Every 2 minutes for 12 minutes:
1 Pause Front Squat + 2 Front Squat
*2 second pause at the bottom
*Build to a heavy complex!
| Duane | 255 Rx | (Warmup-55-95-135-155-175-185–195) (205-215-225-235-245-255) | | Sarah | 175 Rx | Warmup-35-55-65-85-105-115 (125-135-145-155-165-175) (185 for 1) |
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20201005 CFA Partner MetCon
(Time)
8 Rounds:
• 15/12 cal row
• 12 HSPU
• 12 GOBLET Squats
• 200M Run
Each Partner completes 4 rounds, alternating rounds.
Partner A does a full round while Partner B rests, then Partner B does a full round while Partner A rests
| Duane | 32:15 | Partner A row, split HSPU, Split Goblet Squats, Both Partners Run (Rx weight) | | Sarah | 32:15 | Partner A row, split HSPU, Split Goblet Squats, Both Partners Run (Rx weight- 1/2 Rx HSPUs) |
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