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WOD 5.10a 2min AMRAP Double Unders (no singles will count) WOD 5.10b 10min AMRAP 10 Push-ups (HR) 20 Grasshoppers (10/side) 10 Up-Downs 20 Alternating DB/KB Push Back Lunges (45/40)(35/30) (L+R=2) Up-Downs are similar to a burpee, but without the push-up, and without the jump once you stand up. The weights for the lunges are for EACH hand. You will step FORWARD into a lunge, then push off of that front leg to push you back to a standing position. You will alternate legs after each rep until you’ve done 10 on each leg, 20 total!
Skill: Deadlifts, Handstand Push-ups, Toes-to-bar WOD 5.9 For Time: 50 Deadlifts (BW+40/BW+20)(BW+20/BW) 50 Handstand Push-ups *5 Toes-to-bar EMOM For this WOD, you may switch between the DL and the HSPUs as often as you like. Every min on the min, you will stop where you’re at and do 5 Toes-to-bar. After completing the 5 toes-to-bar, you can resume the DLs and HSPUs.
CFBHers, just wanted to talk a bit about CHALK! The purpose of chalk is to keep your hands dry so that you can get and maintain a better grip. It’s intended to be used with GRIPPING movements. If you use excess chalk, you’re increasing friction and your hands “stick” to the bar…this is not a good thing. A kipping movement in a pull-up, for example, is a powerful and violent. With too much grip (friction) between your hands and the bar, and that energy will find the weakest link in the chain to transfer the energy to…you hands. This is a reason why they tear. Athletes commonly say “I have to use a lot of chalk because I sweat a lot!” Excessive sweaters should use a towel to dry your hands BEFORE applying a light layer of chalk! This is its proper application. Chalk has never been a replacement for a good ol’ fashioned towel. We even provide you an abundance of them at CFBH, so PLEASE USE THEM! Here’s a quick reference list for movements where chalk is appropriate: Barbell and dumbbell exercises: Cleans, Deadlifts, Presses/Jerks, Snatches; Pull-ups or any hanging movements, kettlebell movements, even the rower. Movements where chalk is NOT appropriate: ANY med ball exercise: wall balls, med ball cleans, jump rope, box jumps, handstand push-ups, sit-ups, running… Please use chalk etiquette and prevent unnecessary mess in the Box. And if you make a mess, please clean up after yourself. So treat your Box like it’s YOUR BOX…because it is! Thanks!
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