20-24 February 2017

20-24 February 2017

For your planning purposes...

Workout of the Day


EMOM x20- 
Odd Minutes: 14 DB Snatches (50/35), 
Even Minutes: Max Reps Burpees to OH Target


8 Minute AMRAP: 
5 Squat Clean 
7 C2B 
20 DU
Compare to: 2/5/2016


For Time: 75 Deadlift (225/155). 
EMOM: 5 Ring Dips or Box dips


Team 10K Row. 
Athletes must switch every 250m

UNLOADED: Something different, but it won't leave you sore.


2 Rounds: 
2 Minute Max Reps: Burpees 
2 Minute Max Reps: Situps 
2 Minute Max Reps: Cal. Row or Assault Bike 
2 MInutes Max Reps: KB Deadlift

*Coaches reserve the right to make any adjustments to this as they see fit throughout the week. (Meaning, if something different is on the whiteboard, roll with it, sometimes for various reasons we change programming up at the last minute.) 

1 comment (Add your own)

1. Jody wrote:
That video! That's still my favorite moment ever at 7VCF! So much fun! So much love!

Mon, February 20, 2017 @ 10:05 PM

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