Strength:
-Deadlift
3×5
(Use 65%, 75%, and 85%)
*Remember to complete as many reps as possible on your last set
WOD
For time:
- 1000M Row
- then…
- 21-15-9
- Wallball (M-20 W-14)
- Power Snatch (M-95 W-65)
- then…
- Run 800
Posts By andreatrafford
Friday: Timed Squat Cleans and Box jumps
Strength:
- Squat Clean
- Work up to 75% of your body weight
- *This will be your weight for the WOD
WOD
Complete on the minute every minute for 15 min:
- 2 Squat Cleans @ 75% of your BW
- 5 Box jumps (M-30 W-24)
- **If you fail to complete these movements in the allotted time you must complete 1 hill sprint (from the gym to Beer Run and back) for each penalty at the end of the workout.
- Post how many rounds completed within the time frame, and the number of penalties (if any)
Thursday: Skill work+ Rowing with a Twist
Skill Work:
- Use the first 10-15 min to work on rope climbs, try different techniques and styles. If you cannot rope climb yet, work on rope pulls.
- (Rope pull=laying with your back on the floor, pull yourself hand over hand up the rope to a standing position and then lower yourself back to the ground.)
WOD
- 1500 M Row
**The catch**
- At the top of every minute you must get off of your rower complete 7 push ups before you can start rowing again. Continue this pattern until you have rowed a total of 1500M.
- Begin on the rower.
Wednesday: Sprints and DB Snatch + OHS
Sprints:
- 5 x 50 meter up hill sprints.
- -jog back down to starting line, begin next sprint 30-60 sec after returning to the starting line
- *Sub 5 x 100 M sprints on the rower if needed.
WOD:
3 Rounds
- 8 DB Power Snatch LEFT arm
- 10 Overhead Squat
- 8 DB Power Snatch RIGHT arm
- 10 Overhead Squats
Men’s Rx DB 45#
OHS 115#
Women’s Rx DB #30
OHS 75#
Tuesday Workout: Backsquat and Run + Pullups
Strength:
- Backsquat
- 3 x 5+
(use 65%, 75%, and 85% of your new 1RM)
*Remember do as many reps as possible on the last set
WOD:
3 Rounds
- 400 M Run**
- -As many pull ups as possible
- Rest one min
**Switch to a 500 M row if the temp. is too hot tomorrow.
-Record total time, and total number of pull-ups
Monday Workout: 2011 CF Games WODs 8-10
WOD #8
Complete as many reps as possible in 3 minutes of:
- 20 calorie Row
- 30 Wallball Shots 10 ft. target (M-20 W-14)
- 20 Toes to bar
- 30 Box jumps (M-24in W-20)
- 20 Sumo-deadlit high-pull using a KB (M-72 W-53)
- 30 Burpees
- 20 Shoulder to overhead (M-135 W-95)
- Run 200 M
Rest 1 min
WOD #9
Complete as many reps as possible in 6 minutes of:
- 20 calorie Row
- 30 Wallball Shots 10 ft. target (M-20 W-14)
- 20 Toes to bar
- 30 Box jumps (M-24in W-20)
- 20 Sumo-deadlit high-pull using a KB (M-72 W-53)
- 30 Burpees
- 20 Shoulder to overhead (M-135 W-95)
- Run 200 M
Rest 2 min
WOD #10
For time complete:
- 20 calorie Row
- 30 Wallball Shots 10 ft. target (M-20 W-14)
- 20 Toes to bar
- 30 Box jumps (M-24in W-20)
- 20 Sumo-deadlit high-pull using a KB (M-72 W-53)
- 30 Burpees
- 20 Shoulder to overhead (M-135 W-95)
- Run 200 M
**Record number of reps for wod 8 and 9, and the total time for wod 10.
