Zoom Bodyweight WODs M-F at 7am, 12pm, 4pm & 6:30pm
ZOOM Equipment WOD at 5pm M-F. (you just need a KB, DB or weight of any kind)
Click here to join any of our Zoom Virtual workouts! (password CFPB)
15 Clean and Jerks 135/95
1 Mile run
15 Clean and Jerks 185/125
I want this to feel like your strength work today, so make sure that weight is challenging. I approved an RX+ option for people to go heavier and record your scores in the comments. RX+ numbers should be 50% of 1RM on the first 15 reps and 70% of 1RM on the 2nd set.
*CAP is 18min. You should NOT be done in 10min. That means your weight is too light. If you want to lift lighter, then consider doing 30 reps instead.
*AND… Do not slack on the run! Give me a good 80-90% effort!
Russian KB Swings 70/53
Feet Elevated Dips Off The Floor
Split Lunges Off The Chair (L+R=2)**
Feet Elevated Sit-Ups (Feet on chair)
Running away from covid like…
100 Air Squats
80 Abmat Sit-Ups
60 American KB Swings 53/35
40 Wall Balls 20/14lb.
20 Burpee Deadlifts 70/50s
Time Cap: 35min.
Da Daily D:
10 Rounds For Time:
3 Devil Press 50/35s
30 Double Unders