FCF 4.0 Tease #2

FCF 4.0 Tease #2 from Knees Out Media

Some of you might know where already...

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WOD for Thursday 6/6

GYMNASTICS

play on the rings for 10 minutes. work on inverted tucks, inverted pikes, and inverted hangs. Throw in german hangs, front levers, and back levers. Try L-seats and L-hangs. Throw in a muscle-up if you've got it. See if you can link more than 5 different positions.

CONDITIONING

5 rounds:
15 burpees
12 box jumps, 30/24"
9 k2e
5 man-makers

A man-maker is a pushup to a one-arm row, then another pushup another one-arm row (other arm), then a squat clean thruster, all with a pair of dumbbells.

Post results to whiteboard/comments/Cody.

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I had the pleasure of coaching Jet City in some gymnastics movements the other weekend! Great athletes who are top-notch people. Congratulations to them and everyone else who competed this past weekend!
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FCF 4.0 Tease #1

FCF 4.0 Tease #1 from Knees Out Media

Ahem.

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WOD for Wednesday 6/5

STRENGTH

• Every 30 seconds for 4 minutes: 1 back squat (@ 85% of 1RM)*
• Rest exactly 2 minutes.
• Every minute on the minute for 4 minutes: 1 back squat (@ 90% of 1RM)**

* 9 total reps.
** 5 total reps.

CONDITIONING

4 rounds for time:
400m run
25 dips
100m waiter's walk, 20/10kg

Post results to whiteboard/comments/Cody.

---- RUN CLUB / Extracurricular CV Mario will be *running* a run club tomorrow evening at 6pm. Meet at CFSLU. Everyone is welcome to join! RUN/ROW: 5k for time BIKE/AIRDYNE: 20 minutes for max distance ----
Training On An Empty Stomach - WOD Talk

Do you prefer training on an empty stomach or do you eat/take something beforehand?

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