Thursday April 17th
Strength
Bench Press
8-8-8-8-8
WOD
Row 500m
Then 6 rounds
8 Ring Dips
15 Slam Balls
Archive for month: April, 2014
Wednesday April 16th
Strength
Snatch
2-2-2-2-2
WOD 15:00min AMRAP
10 DL (225/135)
15 WB (20/14)
200m run
Tuesday April 15th
Strength
Weighted Pull-ups
5-5-5-5-5
WOD
8:00min AMRAP
Ascending ladder by 5 of
Box Jumps (24/20)
Sit-ups
Monday April 14th
Strength
EMOM 10:00
4 Front Squats/ 2 Burpees
(75%+ of 1RM)
WOD- 8RFT
5 Split Jerk (135/85)
12 Air Squats
Friday April 11th
Partner WOD
1000m row/ while partner planks
50 DL/ while partner does sit-ups (225/135)
40 alternating slam ball Burpees
50 Box jumps/ HRPUs
40 hang cleans (135/75) /mountain climbers
And Finish with ????? (By a Surprise, never seen before by CF4P, underground CF exercise!)
Results 4-9
4-9
Thursday April 10th
Strength
Bench press
5-5-5-5-5
WOD
18-15-12-9
T2B
G2OH (45/25)
DU’s
Then finish with 400m MB run
Wednesday April 9th
Strength
Back Squats
5-5-5-5-5
WOD
5RFT
7 snatch grip DL (95/65) =35 total reps
7 Hang Snatches (95/65) =35 total reps
7 HSPU = 35 total reps
Then finish w/ 35 WB (20/14)
Guess who’s BDay it is on Wed….
Tuesday April 8th
Skill
Rope climb/ Kipping pull-up
WOD
16:00 min AMRAP
200m run (50m forward, 50m backward, 50m forward, 50m backward)
12 pull-ups
12 back extensions
12 tuck jumps
Monday April 7th
Strength
Cleans
5-5-5-5-5
WOD
35 DU’s
Then 5RFT,
7 SDHP (115/75) =35 reps
7 S2OH (115/75) =35 reps
15 WBSU (20/14)
Then , 35 air squats
Happy Birthday Shaun! Guess how old he is!
