WODs
 | Tue, Mar 1 2022 |  |
| Walk-Hike (for distance) | 20220219 ECCF MetCon - Partner Version | 2022028 CFSC Strength | PP Abs Day 6 |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025 Wed,Jul9,2025 Wed,Jun25,2025
| Duane | 2 miles Treadmill, 2.25 miles outdoor Rx | Neighborhood walk to Rosemont | | Sarah | 2.25 miles Rx | Neighborhood walk to Rosemont |
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20220219 ECCF MetCon - Partner Version
(Time)
100cal Bike - Buy In -
then;
16 rounds - alternating movements
3 Snatch - 95/65
4 T2B
5cal Ski Erg
Partner Version
8 rounds per partner (16 total)
Partner 1 - 1 minute Bike Erg
Partner 2 - 3 Snatch - 95/65
Partner 2 - 4 T2B
Partner 2 - 5cal Ski Erg
--switch--
| Duane | 16:52 Rx | 242 calories | | Sarah | 16:52 Rx | 242 calories |
|
2022028 CFSC Strength
(Weight)
12 minute E2MOM:
Power Snatch + Squat Snatch + OHS
@ 60-65% Sqt Snatch
Minute 0 - 2 Full Complexes
Minute 2 - 2 Full Complexes
Minute 4 - Single Full Complex
Minute 6 - Single Full Complex
Minute 8 - Single Full Complex
Minute 10 - Single Full Complex
Minute 12 - Single Full Complex
| Duane | 105 Rx | 45-55-65-75-85-95 | | Sarah | 75x6, 80x2, 85x1 Rx | 35-55-65-70 |
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PP Abs Day 6
(Check In)
:20work/:10rest
8 rounds
A: single leg alternating v-up
B: Russian twist (15/10)
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