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Friday 6/16 WoD


Friday 6/16 WoD

Good luck to our 4 CFWS Teams competing this weekend at Flex on the Mall, in Washington DC.

  • NoVa Huskers: Russell, Nick, Amy, Riley
  • Plaintain Gainz: Andres, Wally, Silvia, Erica
  • Snatch & Gab: Jini, Todd, Shayne S, Jessica L
  • WOD Squad: Susan, Erwin, Ray, Melissa V
  • 30AF: Sherri, Howard, Chris, Leah

If you’re in town this weekend, come out and support your community! 


15:00 Volume Accumulation of the following sequence:

1) 10 DB or KB Bench Press (TEMPO: 31X1)
2) 3-8 Strict Chest to Bar Chin Ups (TEMPO: X131)
3) V-Ups x 10-15

*perform one set of each skill, then go back to beginning; continue for 15 minutes

For Time:
10 Overhead Squats, 135#/95#
20 Bar Facing Burpees
15 Overhead Squats
25 Bar Facing Burpees
20 Overhead Squats
30 Bar Facing Burpees

TIMECAP: 12:00

Overhead Squat: Athlete should be able to work in sets of 6+ for the duration of the workout. Scale load accordingly. Scale movement to front squat for athletes who cannot safely perform overhead squats in a workout. More novice athletes should perform goblet squats.
Bar Facing Burpee: Scale movement to squat thrust (down to top of push-up position, then back up, without bringing chest to floor) for athletes who will see a significant drop in intensity on burpees. Alternatively, burpees to a bench may help sustain the intensity. If necessary for safety, have them jump or step over a PVC pipe or empty barbell instead of a loaded barbell.


1) EMOM 18, alternating:
a) 10 Landmine Rows, left
b) 10 Landmine Rows, right
c) 10 Hip Extensions

On both movements, use submaximal weight and focus on controlling eccentric.
Landmine Row: Pause at both ends. Full protraction at bottom, full retraction at top.
Hip Extension: If you don’t have GHDs, substitute barbell good morning with light-to-moderate weight.