Wednesday 2-7-18
Strength
Squat Snatch
5-5-5-5-5
Work to heaviest set of 5. Start light.
WOD
18min Time cap
7-9-11-9-7
Power Cleans (165/115)
14-18-22-18-14
Sandbag Alternating Lunges
100m plate run (45/25) every round
Cashout– 3×10 Bench
Tuesday 2-6-18
Gymnastic Skill
Hollow body rock to stand
Kips off Rings
Pull-ups
WOD
15min AMRAP
7 C2B Pull-ups
20 Sit-ups
7 DL (185/135)
40 DU’s
1 Rope Climb
Monday 2-5-18
Strength
Front Squats
5-5-5-5-5
WOD
For Time
21 Clusters (115/75)
21 Burpees
42 WB (20/14)
200m run
Friday 2-2-18
Strength Con.
10:00min EMOM
3 DL (315/225)
3 HSPUs or 1 Wall Walk
*scale HSPU Reps before going to Wall Walks. Example- 3 DL/ 1 HSPU
*weight should get challenging toward end, should be Touch and go
Partner WOD
alternate rounds of…
12min AMRAP
(155/105)
4 Hang Power Cleans
4 Front Squats
4 Push Jerk
4 DL
Thursday 2-1-18
Skill
10:00min EMOM
30 Sec of Work/ 30 sec rest
A) Pull-ups
B) Double Unders
Measure= Total Reps
WOD
30-20-10
T2B
KBS (53/35)
Push-ups
Wednesday 1-31-18
Strength
10:00min
4 Clean and Jerks (must be Touch and gos)
(135/95)
+
3 Burpees
WOD
“Nancy”
5RFT
400m
15 OHS (95/65)
Scale
4RFT
200m Run
10 Front Squats (95/65)
25:00min Time cap
Tuesday 1-30-18
CF4P Benchmark WOD
For Time
500m Row
20 Pull-ups
20 DL (225/135)
20 Sit-ups
20 WB
20 Burpees
20 KBS (62/35)
Run 400m run
Monday 1-29-17
Skill
Back Squat
15-15-15
55%
Complete 100m sprint after every set
WOD
12:00min AMRAP
Ascending Ladder by 1 starting at 3 (except DU)
S2OH (135/95)
Box Jumps (30/24)
25 Double Unders
Cashout– 1min ME T2B
Friday 1-26-18
Strength
Push Press
3-3-3-3-3
WOD
For Time
200m run
9 Power Cleans (185/115)
50 DU’s
7 Ring Dips
6 Squat Cleans (185/115)
40 DU’s
5 Ring Dips
3 Hang Squat Cleans (185/115)
30 DU’s
3 Ring Dips
2 Rope Climbs
200m run
Thursday 1-25-18
Strength
Touch and Go DL’s
10-8-6-4-2
WOD
21-15-9
DB Walking Lunges (50/35)
Pull-ups
Sit-ups
