Wednesday September 15th

14
Sep

Wednesday September 15th

Every 2 Minutes for 8 Minutes
40 Single Unders
6 S. Arm Devils Presses
10 Ring Rows or 6 Strict Pull Ups

CFG Event 5 – Rope Carry -affiliate RX
4 rounds for time:
4 Rope Climbs
500/400 ski erg or Row
50′ Sandbag Bearhug Carry 150/100lbs (down and back 25 feet per round)


CFG Event 5 – Rope Carry
4 rounds for time:
3 Rope Climbs
500/400 ski erg or Row
50 foot Sandbag Bearhug Carry AHAP (25′ out and back)

CFG Event 5 – Rope Carry
3 rounds for time:
12 Banded Strict Pull Ups
500/400 ski erg or Row
50′ Sandbag Bearhug Carry AHAP (25′ out and back)

STAGGER TIMES- if we have to

Stagger by roughly 3 minutes to minimize the chance of conflict on machines. If running two heats, class may run slightly longer than an hour if capped at 23 minutes per heat (ideally this is more like a 14-18 minute workout).

ADDITIONAL MODIFICATIONS

Athletes must bearhug carry – no shouldering. The sandbag should be heavy, but should not be the major sticking point of the workout as this is more of a conditioning test than a test of sandbag carrying strength.

TARGET TIME ESTIMATE 14-21 Minutes, recommended 23 minute cap.