8 AM WOD
Overhead Squat, 2-2-2-2-2
Front Squat, 2-2-2-2-2
Back Squat, 2-2-2-2-2
Progressively increase the load each round. Complete all OHS before moving to FS, then to BS.
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9 AM (weightlifting)
10 mins to establish a 3 rep max, Snatch
10 mins to establish a 3 rep max, C & J
Rest approx 3 mins between attempts
a) Snatch Pulls 3 X 3
b) Snatch Balance, 3 X 3
For Load:
Shoulder Press, 1-1-1-1-1
Push Press, 3-3-3-3-3
Jerk, 5-5-5-5-5
This is to be completed as a press complex. Once you unrack the bar, complete 1 Press, followed by 3 PP, then 5 Jerks (any way) prior to racking the bar.
~then~
For time:
21-15-9 reps of:
Row (calories)
Pull-up
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. Also a great time to gain a Leader Board spot!
Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD.
Read the full article at Mobility WOD.
5 Rounds for reps:
1 min ME Double-unders
1 min rest
1 min ME Toes-to-bar
1 min rest
1 min ME Kettlebell swing, 53/35
1 min rest
Max Effort:
Snatch-grip deadlift, 3 RM
~then~
3 rounds for time of:
Run 400 meters
10 Hang Power Cleans, 155/100
“CINDY”
Complete AMRAP in 20 mins
5 Pull-ups
10 Push-ups
15 Squats
Just sitting down after two long days of demolition and reconstruction at the box. I really appreciate Nick, Rory and Burt for helping on Saturday after the 8 AM WOD. We were able to get quite a bit complete on Saturday. Jared, Shawn, Will and Matt came out Sunday afternoon to help out–moving those 100 lb stall mats around is no joke. I really appreciate you guys lending an extra hand and taking a few hours out of your day to improve your gym. There is still much to do over the next week or two, so please be patient.
8 AM WOD
Team “FRAN”
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9 AM (weightlifting)
10 mins to establish a 5 rep max, Snatch
10 mins to establish a 5 rep max, C & J
Rest approx 3 mins between attempts
a) Snatch Pulls 3 X 3
b) Snatch Balance, 3 X 3
Complete for time:
100 Kettlebell snatches, 70/53
Every minute on the minute, 3 hand-release push ups
There is a 25 minute time limit
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. Also a great time to gain a Leader Board spot!
Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD.
Max Effort:
12 mins to complete a Max Effort of:
1 Behind the neck split jerk + 1 Power Jerk
This lift is to be completed from the rack. You will unrack the weight behind the neck, complete the split jerk, catch the weight in the front rack position, then complete a Power Jerk.
~then~
AMRAP in 12 mins of:
10 Back squats, body weight on bar
10 Burpees
