11.26.16 “Rozvar”

November 25, 2016

 

FITNESS & LIFESTYLE

Another Great Tribute WOD

This one goes out to Coach Alex:

Mr. Alexander Rovzar graduated from Northeastern University with his undergraduate and then joined CF Dartmouth while attending Umass Law SChool. He graduated in the top of his class there and served as editor in chief of the law review. Alex served in the U.S. Army with a final rank of Sergeant. He’s been at CFD from the beginning. You always knew when Alex had worked out because there would be a pool of sweat wherever he had jumped, crawled, ran or fallen. He is heading into the big city to pursue his law career and we wish him the very best.

“Rovzar”
1000m row
30 wb (20,14)
30 power cleans (135,95)
500m row
20 wb (20,14)
20 power cleans (185,125)
250m row
10 wb (20,14)
10 power cleans (205,155)

L2 – (115,75) (135,95) (155,105)
L1 – (75,45) (85,55) (95,60)

 

EXTRA CREDIT-CASHOUTS
ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday and Wednesday)
Long Interval Interval
5 Rounds
1k Row
or
800m Run Run
or
4 Minute Airdyne for Calories

REST 2 Minutes between Rounds

CORE
4×15 Strict Toe 2 Bars

 

SPORT & PERFORMANCE
A. METCON
“Rovzar”
1000m row
30 wb (20,14)
30 power cleans (135,95)
500m row
20 wb (20,14)
20 power cleans (185,125)
250m row
10 wb (20,14)
10 power cleans (205,155)

B. CORE
4 sets of max UB Toe 2 bar
rest 1 minute between rounds

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