052016

WOD

For Time

100-80-60-40-20 (Double Unders)
10-8-6-4-2 (Overhead Squats 135/95)
5-4-3-2-1 (muscle ups)

– scale accordingly

Accessory Work

3 rounds (not for time)

30 GHD/V-Ups
30 Supermans

 

051916

STRENGTH

Press Complex

EMOM x 10

1 strict press + 1 push press + 1 jerk

WOD

3 Rounds For Time

400 meter run/500 meter row
30 wall balls 20/14
15 Deadlifts 225/155

051816

Stamina Builder

Thrusters 21-18-15-12-9-6-3 @95/65

as little rest between sets

WOD

AMRAP 9 minutes

9 Toes To Bar (TTB)
7 Hand stand push Ups (HSPU)
5 Power Cleans 135/95

051716

STRENGTH

Deadlifts 5×5

WOD

5 Rounds for time:

500 meter row/400 meter run
15 burpees
10 front squats 155/105 (from the floor)

051616

STRENGTH

Back Squat 5×4

EMOM x 10 – 1 squat snatch (try and add a little weight every other round)

Stamina Builder

6 sets of 25 seconds on and 35 seconds rest:

DOUBLE UNDERS

051616

Little Bird – Tribute WOD

Little Bird (This was the name one of the counselors called her)

16 min AMRAP

5 Power Cleans 205/135
9 Pull Ups
16 Wall Balls

Hey CFSG family!  Please join us for a tribute WOD this Sunday.  One of our members, Jess, lost a student to suicide this week.  She written a WOD to honor that student.  Please come workout, and if you are able, consider donating money to the family, its a family of 11, to help with funeral cost or to the American Foundation for Suicide Prevention.  http”\\afsp.org/@

051416

Team WOD Saturday

2 person teams

5000 meter run – after each completed 800 meters, 10 synchronized partner burpees.

5000 meter row – after each completed 1000 meters, 20 deadlifts per partner (135/95).

Break up any way your hearts desire, but only partner can run and row at a time.

051316

STRENGTH

Barbell Conditioning

With a running clock…

A. At the 0:00
Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins)

WOD – JT

21-15-9

Handstand Push Ups
Ring Dips
Hand Release Push Ups

051216

Active Recovery

For Time

1500 meter row
75 burpees
1200 meter run

Active Recovery Day – If you missed a WOD this week and feel like you don’t need active recovery go get it done!

051116

Skill/Stamina

Min 1: 15/12 calorie row
Min 2: 15 ab-mat sit ups
Min 3: 2 wall walks

WOD

7 rounds – 3 min each round:

100 meter run
10 box jumps 24/20
8 Toes to Bar

* the faster you go, the more rest you will have!