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Wednesday, August 25 2021

Posted by Mandee on August 24, 2021   |   10 Comments

 

 

Team 4min Challenge =
Max Russian KBS in 4min

*One athlete Swings, one in Plank Position , once athlete sets KB on floor next athletes goes, switch as needed*

TEAM WOD Sprint Rounds

4min AMRAP:

Partner 1 ROWS 200m
Partner 2 RUNS 200m or 0.5km Bike
21 Synched American Kettlebell Swings   24/16kgs   RX+32/24   MRX 20/12

Max Synched Pull-ups   RX+Chest to Bar   MRX Ring Rows

Rest 2min

4min AMRAP:

Partner 2 ROWS 200m
Partner 1 RUNS 200m or 0.5km Bike
12 Synched Pull-ups   RX+Chest to Bar   MRX Ring Rows

Max Synched American Kettlebell Swings 

Rest 2min

**Repeat Both AMRAPs above, switching Row- Runs/Bike**

Curls & Stretching

2×20 Bottom’s Up KB 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 “Wednesday, August 25 2021”

  1. Devonne Ford says:

    He is backaaaaaaaaaaaaaaaaaa? Great to see you back Jeremiah!! Carry on!

  2. Nathaniel says:

    Look who’s back in house! It’s been great having Jeremiah, Alyssa, and the whole Rogers family back at CFHSV. Jeremiah knows how to train hard and smart and it’s been the key to his consistency and longevity. Jeremiah is a great guy and we’re glad him and his family are back!

  3. Mandee says:

    Yes sir! Right back at it, throwing down CFHSV style, like he hasn’t even been gone! This dude showed back up looking like the same stud he was when he moved away years ago. We were so sad to see them leave, so we are clearly beyond excited to have Jeremiah, Alyssa and their sweet girls back in Huntsville. Keep doing you, Jeremiah! 😁

  4. Hal says:

    Love team WODs. Dan THE Man did not disappoint.

    A. 116 / 78 rx+

    B. Complete

    Call your partner before the WOD and play “We’re in This Together” by NIN in the background.

  5. Kim G says:

    6am w/Suzanne: 117, 77 rx
    I’m SO happy the Rogers’ family is back at CFHSV! ❤️💪🏼

  6. Jason Morgan says:

    Challenge (solo): 80 Rx

    B. 114 Rx | 27-30-18-39 | (solo)

  7. Nathaniel says:

    Modified WOD – 33:33

    4 rounds for time :

    – .5k bike
    – 30 one arm russian KBS @24kg
    – 15 one arm ring rows
    – 200m run
    – 30 one arm DB shoulder to overhead @65lbs
    – 15 one arm ring rows

  8. Justin says:

    136/121 rx with the big dog
    Glad to have the Rogers’ back at CFHSV

  9. Mandee says:

    With Bailey:
    137 swings RX+
    135 reps RX+

  10. CJ VK says:

    115 / 105 (row/bike) rx w/ Melissa 🤗
    Fighting my way back from a non covid illness 🤒