Thursday 1st March 2018
Press 3-3-3 Push Press 3-3-3 Push Jerk 3-3-3 Finisher: Tabata Scissors/CrissCross
WOD
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Wednesday 28th February 2018
AMRAP in 18 min: 5 HSPU 10 Pull Ups 15 Wall Balls 20lb/14lb
Tuesday 27th February 2018
1 Power Snatch + 2 Overhead squats 1-1-1-1-1 3 RFT: Run 200m 20 Air Squats 10 Plate Twists 20kg/15kg 1 Rope Climb
Monday 26th February 2018
18.1 AMRAP 20 min: 8 TTB 10 DB Clean and Jerk (single arm, 5 on each side) 22.5kg/15kg 14/12 cal row Alternate WOD for people who have already done 18.1 or are new to CF is: AMRAP 20 min: 8 Sit ups 10 Kettlebell swings 24kg/16kg 12 Ball Slams 15kg/12kg
Saturday 24th February 2018
18.1 AMRAP in 20 min: 8 Toes to bar 10 Hang clean and Jerk 22.5kg/15kg 14/12 Cal Row Scaling options: Toes to bar - Hanging knee raises HPC&J - 15kg/10kg
Friday 23rd February 2018
Turkish get ups 3-3-3 4 x: 10 Ball Slams 15kg/12kg 500m Row Rest as needed between efforts Score is your time to complete the 500m row – must complete 10 ball slams unbroken and must transition straight from ball slams to row.
Thursday 22nd February 2018
Deadlift 3-3-3 3 Rounds: Max Wall Balls 20lb/14lb in 90 sec Max Toes to Bar in 90 Sec Max Double Unders in 90 sec Rest 3 min between rounds
Wednesday 21st February 2018
AMRAP in 5 min: 10 box jumps 24”/20” 5 Power snatch 35kg/25kg Rest 2 min AMRAP in 5 min: 6 Power Cleans 50kg/35kg 3 Bar Muscle Ups Finisher:400m Farmer’s Carry 2 x KB 24kg/16kg
Tuesday 20th February 2018
Back squat 5-5-5 Death by Thruspee: Minute 1: 2 Thrusters 42.5kg/30kg Minute 2: 2 Bar facing burpees Minute 3: 4 Thrusters Minute 4: 4 BFB Minute 5: 6 Thrusters Minute 6: 6 BFB Minute 7: 8 Thrusters Minute 8: 8 BFB Minute 9: 10 Thrusters Minute 10: 10 BFB Etc etc
Monday 19th February 2018
In Teams of 2: 5 RFT: 200m run (with deadball – 9kg/6kg) – run together sharing the load 50 KB swings 24kg/16kg (25 each, accumulated) 20 pull ups (10 each, accumulated) Hand stand skill practice – handstand holds, kick up to handstand, handstand walking