Skill Work:
15 mins to practice Kipping Handstand push ups
~then~
Complete for time:
30 Box Jumps, 30/24
15 Handstand push ups
Run 800 meters
15 Handstand push ups
30 Box Jumps, 30/24
10-22-12
Five rounds for time of:
12 Push press, 115/75
40 meter Shuttle sprint (4 x 10 meters)
8 Overhead squat, 115/75
10-20-12
8 AM WOD:
“Foundations”
Complete 3 rounds for time of:
Run 400 meters
10 Deadlifts, 155/95
20 Kettlebell swings, 53/35
30 Abmat sit-ups
———————————————
9 AM (weightlifting):
Clean & Jerk, 1 RM
Rest 3 mins between attempts
For Load:
5 X 3, Front Sqauat
Rest 2 mins between rounds
a) 5 X 3, Clean pulls
b) ME, Hand-stand push ups
Rest 1 min between sets
Note: For the Clean and Jerk, work up to a 1 Rm with perfect form. The jerk may be either a power jerk or split jerk. Use that weight to begin your front squats. If possible, increase the load between rounds. If you are a HSPU ninja, perform your HSPU with a deficit. Ideally, I want you to work on kipping HSPU. There is more carry-over to the Jerk than performing strict HSPU. The pulls and HSPUs are a super set. Perform the pulls and go into the HSPU. Your beginning weight for your pulls should be where you finished with your FS.
10-19-12
Strength:
5 rounds, 5 touch & go reps of:
Clean & Jerks, 155/105
Rest 60 secs between rounds.
Conditioning:
4 rounds for total reps/calories of:
1 min ME, Rope Climb, 15 ft
Rest 60 secs
1 min ME, Dips
Rest 60 secs
1 min ME, Kettlebell Snatch, 53/35
10-18-12
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game.
Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from previous post. This is also a great time to gain a leaderboard spot!
Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand, pistol) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD-not time based.
10-16-12
Strength/Skill
15 minutes to establish a 1RM Snatch Balance + 2 OHS.
or…
Snatch Practice
-then-
Conditioning
5 rounds for total time of:
50 Double-unders
5 Hang Snatches (full squat) 135/95#
*Rest 1 minute after each round.
10-15-12
15 minutes to establish a 1RM Press Cluster
(Push Press + Push Jerk + Split Jerk).
-then-
3 rounds for time of:
5 Deadlifts @ 65% of 1RM
10 Handstand push ups (HSPU)
20 Lateral Over-the-Box Jumps 24/20″
NOTE: Sub for HSPU is Hand-release push up (HRPU)
10-13-12
Endurance Training
Run through the mud and over obstacles for 5K
or…
5K Timed Trial
Good luck to all of the CFV Athletes participating in the Warrior Dash today!
