Partner WOD

Partner WOD
800M Sprint
150 Wall Balls
150 Kettlebell Swings
150 Burpees
150 Push Ups
800M Sprint
Complete for time with a partner.
Only one person is working at a time*
Choose your weights accordingly*
Have FUN!

Hitting the WOD's @ CF Petaluma

On the Terminal Island Page I'll be posting the WOD's I complete from CF Petaluma

From CF Football

E Caf

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.

Post total meters rowed and if any penalties were assessed to comments.

I love Burpees!

100 Burpees for time.

Post time to comments.

Happy Thanksgiving!

I hope everyone has a great Turkey Day!

Wednesday's WOD

"Jackie"

For time:

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

*No rower :( Sub a one mile run.

Tuesday's WOD

Complete 5 rounds for time:

10 Pull Ups/Kipping/Butterfly/Strict(Scale as needed)
10 Ring Dips/Bar Dips/Bench Dips(Scale as needed)
10 Tru Push Ups/Ring Push Ups/Push Ups(Scale as needed)

*Attempt to complete all sets unbroken. Scale up or down depending on your current skill level.
*Rest as needed between rounds. A round can be completed in any order. 

Warm up: Row 2-500 meter sprints or jump rope 5 minutes. Followed by joint mobility and some dynamic stretching.

Meet at the office TLE and we will walk over to the prison gym.