We have LOTs of outdoor workout space

Friday 190322 DB Strength Complex

Today we have an old favorite that resurfaces after some time on the back porch… For a while we ran this one every 4-8 months to see progress over time. If you can look back to the most recent time we did this strength/endurance WOD and get some “compare to” loads… then you will be able to test your strength development since back in late June almost 2 years ago. Many of you can go back even further if you didn’t do it a few summers ago.

This is also one of my favorite “go-to” WODs to do when at a hotel, as they usually have a good run of heavy dumbbells… and typically a few Turkish Get Ups to go with it. Today, just the strength complex… OR is it?!

Who is this CFM athlete who hit deep squats in the 4 Round front squat/row WOD this week?!

Friday’s WOD 7 and 9am and again at 3 and 5pm
DB Strength complex
Five rounds for max load, NOT for time of:
5 DB deadlifts (one side of DB must touch ground) AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post load for each round to chalkboard/journals
Mike: 4@50, 1@60 (PR from 3@45,2@50)
Compare to:
June 29 2017, Oct 25 2016, July 18 2016, March 21 2016, August 12 2015, April 22 2015, June 24 2014, Feb 3 2014, Oct 2 2013, Feb 6 2013, Sept 26 2012, June 12 2012, June 8 2011.

Friday’s 4pm Open Training Hour

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