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.
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!
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
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.
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
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!
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!
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 4x10
Bacrack lunge steps 4x10
WOD:
"Helen"
Run 400 meters
21 kettle bell swings (53/35)
12 pull ups
3 rounds for time!
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 wall balls
10 abmat sit ups
10 back extensions
Strength:
Clean and jerk 3-3-3-3-3
WOD1:
21-15-9
Thrusters (95/65)
Back facing burpees
For time. 2 minute cap.
WOD2:
5 ball slams (40/25)
7 box jumps (24/20)
9 calorie row
AMRAP 12 minutes
Must do 3 monkey bar runs sometime during the WOD>
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 wall balls
10 strict toes to bar
10 back extensions
Strength:
Shoulder press and deadlift 3x10
OR
Snatch 3-3-3-3-3
WOD:
5 dumbbell snatch per side (50/35)
8 deadlifts (185/125)
11 box jumps(24/20)
25 double unders
AMRAP 12 minutes
Rest 2 minutes
Then: 6x250 meter sprints with a 1 minute break in between
