Thursday, October 28 2021

Posted by Mandee on October 27, 2021   |   10 Comments



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

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

-20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

-2×20 Plate Pinch Curls

10 responses to “Thursday, October 28 2021”

  1. Nathaniel says:

    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 😊

  2. Mandee says:

    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! 😄

  3. Devonne Ford says:

    Love my Sunday workouts with Casey…awesome athlete!

  4. Hal says:

    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)

  5. Bo says:

    7+30 rx (w Hal, the king of partner WOD’s)

  6. Kin G says:

    4+15 Rx solo
    These ladies have been showing out since day one! Casey and Wilma are dynamic and as kind as they are strong! 😀

  7. Bailey says:

    Casey with a picture perfect lockout! Casey is a skilled athlete that always goes hard in any workout. Keep up the hard work Casey!

  8. Wilma aka Mom says:

    My favorite workout partner. She clearly does not get her weight lifting or toes to bar skills from her mother. Great picture!!!

  9. Justin says:

    5 solo