Thursday, October 28 2021

Posted by Mandee on October 27th, 2021

10 responses

Alternating Rep Team WOD

20min AMRAP:

10 Alternating Partner Deadlifts (5 each, hold at top)

10 Alternating Over the Bar Burpees (5 each, same bar)

10 Alternating Partner Toes to Bar (5 each, hang from bar)

200m Wallball Partner Run (alternate/switch ball)

Barbell Loads = 225/155 RX+275/185 MRX 185/125

Wallballs = 1 per team 20/14 MRX 20/10lbs (If Male/Female team you choose the weight)

*Alternate Reps Each Rep with Partner; both athletes must have bar at top position on deadlifts to alternate reps; both must be hanging from bar to alternate reps on T2B; share same bar on alternating over bar burpees*

Curls & Stretching

-2x20 Bottom's Up Kettlebell Curls
-20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
-2x20 Barbell Curls
-20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

-2x20 Plate Pinch Curls

10 responses to "Thursday, October 28 2021"

Nathaniel says:

October 27, 2021 at 3:03 pm

Casey locked out and focused! Casey is one of the more skilled and well balanced athletes in the gym. She’s quiet, polite, and unassuming but she brings a punch when she has too. Casey and her mom Wilma are an awesome duo and bring a lot of good to the gym. Casey has been with us for years now and she’s always the same kind hard working person that we’ve enjoyed since day one. Keep it up stud 😊

Mandee says:

October 27, 2021 at 4:26 pm

Awesome shot of Casey putting in work and throwing down CFHSV style! Casey has got strength, skills and some of the prettiest toes to bar in the gym. She is also kind, friendly, and encouraging towards others. And I love that Wilma is sneaking in the background of this picture on a team WOD day, because there is no doubt these two make an awesome team! Keep after it, Casey! 😄

Devonne Ford says:

October 27, 2021 at 4:45 pm

Love my Sunday workouts with Casey...awesome athlete!

Hal says:

October 28, 2021 at 2:28 am

A1. 7:30 rx (w/ brother Bo)

A2. 21-15-9 🚴‍♂️ cals & HSPUs (w/ boss Mandee)

B. Complete

Lots of fun today. Here’s some non-explicit music for rainy days ahead (M83’s Album “Hurry Up, We’re Dreaming)

Hal says:

October 28, 2021 at 2:37 am

*A1. 7+30 rx