Wods

Thursday June 21, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 v ups

10 good mornings

10 squats

Strength:

Back squats

Do 1x10 warm up set, then 3x10 or 3x12-15 reps working sets

WOD:

3 box jumps (30 inch)

6 front squats (135/95)

9 AAB calories

12 burpees

7 rounds for time!

Wednesday June 20, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 wall balls

Strength:

Shoulder press and deadlift

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

6 chest to bar pull ups

8 tire flips

10 dumbbell snatchers (alternating) (50/35)

100 meter farmers/pinch carry (70/35)(45/25)

AMRAP 22 minutes

Must do a 250 meter overhead barbell carry (95/65) sometime during the WOD

Tuesday June 19, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press and back rack lunge steps

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

Run 250 meters

1 caving ladder

20 true push ups

20 sandbag lunges (70/50)

50 meter prowler push (65/45)

5 rounds for time!

Monday June 18, 2018

Strength:

Clean and jerk 3-3-2-2-2

WOD:

"Fight Gone Bad"

Push press (75/55)

Box jumps (20 inch)

Wall balls (20/14)

Sumo deadlift high pulls (75/55)

Calorie row

One minute per station.  Rest 1 minute between rounds.  Repeat for 3 rounds.

Post total reps and calories.

Thursday June 14, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 strict toes to bar

10 good mornings

10 squats

Strength:

Back squats

1x10 warm up set

3x10 or 3x12-15 working sets

WOD:

Run 800-600-400-200 meters

Do 12 back squats (135/95) and 10 kb rows per side (70/45) after each round

For time!

Wednesday June 13, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Shoulder press and deadlift

1x10 warm up set

3x10 or 3x12/15 working sets

WOD1:

10 down to 1

Deadlifts (225/155)

Wall balls (20/14)

10 minute cap

2 minutes rest

WOD2:

7 sumo deadlift high pulls (95/65)

7 box jumps (24/20)

7 AAB calories

AMRAP 12 minutes

Tuesday June 12, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 toes to bar

10 good mornings

10 prisoner lunge steps

Strength:

Bench press and back rack lunge steps 4x10

WOD:

24 front rack lunges (95/65)

20 ring push ups

16 calorie row

5 rounds for time

Must do 2x250 meter slosh pipe carries sometime during the wod.

Monday June 11, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 wall balls

10 abmat sit ups

10 back extensions

Strength:

Squat clean and jerk 3-3-3-3-3

WOD:

3 bar muscle ups

6 power clean to overhead (135/95)

9 burpee over bench

12 ghd sit ups

AMRAP 20 minutes

Friday June 8, 2018

Warm up:

Run or row 250 meters

Then, 2 rounds of:

10 shoulder stretch

10 push ups

10 v ups 

10 good mornings

10 squats

WOD:

"CFEC Triathlon"

Row 1600 meters

Bike 3 miles

Run 2 miles

For time!

Thursday June 7, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 close grip push ups

10 strict toes to bar

10 good mornings

10 overhead squats

Strength:

Overhead squats 5-5-3-3-3

OR

Back squats 4x10

WOD:

"Nancy"

15 overhead squats (95/65)

Run 400 meters

5 rounds for time!

1 2 3 99