STRENGTH:
DE: Box Squat 10×2 on :60 (To a 12″ box)
Post loads to comments.
Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.
CFE STRENGTH & CONDITIONING WOD:
5 Rounds For Time Of:
5 – Power Snatch
10 – Toes- to Bar
Post loads and time to comments.
C2 Row: 12 x 30:30, damper setting is athlete’s choice
12 rds, row 30 sec then rest 30 sec
Record total distance (coast-out included)
Push Jerk
WOD:
As many rounds as possible in 12:00 of:
10 – Ring Rows
20 – Air Squats
Clean 1-1-1-1-1-1-1
Run 5:00 min on, 2 min off, 6 min on, 2:30 off, 7:00 on
I’ll bring extra bumpers but no bar today, don’t want it getting rained on in the bed of my truck.
Good Mornings
WOD:
Four Rounds For Time:
15 – KB Swings (1.5/1 pood)
10 – Strict Pull Ups
What’s next
3X L-sit hold
STRENGTH:
Strict Press
CFE STRENGTH & CONDITIONING WOD:
For Time:
21 Shoulder Press (95/65)
Run 400m
21 Push Press (95/65)
Run 400m
21 Push Jerk (95/65)
Run 400m
Track Day
Two options
4 x 800m; hold splits within 3-5 seconds; rest 2:00
or
1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on
We’ll decide at the track depending on who shows up. See you guys there at 11
Strength: Power Clean 7 sets of 3 reps @ 65% of 1RM on 1:00
WOD:
As many rounds as possible in 10:00 of:
5 Body Weight Deadlifts
10 Hip Extensions
20 Double Unders
Three rounds for time of:
Push Press, 10 reps
12 Box Jumps, 24″/20″
21 Russian KB Swings, 1.5/1 pood
strength:
Barbell Row 10 sets of 2 reps on 0:45
Metcon:
Four rounds for time of:
Row 1000m
12 Front Squats @ 60% of 1RM
10 Pull-ups
Good mornings or stiff legged deadlifts. Concentrate on range of motion.
Metcon:
Five rounds for time of:
Row 250m
5 Power Cleans @ 70% of 1RM
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
3 rounds max effort weighted dips
Metcon:
Three rounds for time of:
Bench Press, 10 reps @ body weight
8 Box Jumps, 24″/20″
100m Bear Crawl Shuttle (25m down/back x 2)
At the track
Muscle up practice
metcon:
Three rounds for time of:
Run 400m
50 Air Squats
DE: Back Squats 12 sets of 2 reps @ 50% of 1RM on :45 second
Metcon:
Five rounds, each for time, of:
7 Thrusters, 115/85 pounds
21 Russian KB Swings, 1.5/1 pood
250 row with damper set at 5 or lower
rest 2:00 between rounds
Max rounds in 20 minutes
5x Power cleans (115#)
10x Walking lunges (40# DB in each hand)
15x Double unders
Deadlift: 3-3-3-3-3
Core:
20 reps of the following:
Back Extensions w/ 45#
TGU 25# (10 per arm)
Sit-ups
Flutter kicks (Left + Right leg = 1 rep)
Front Squat: 1 x 20
This is a maximal effort unbroken set. You may “rest” in the front rack position.
AMRAP in 8 minutes of:
Max Rep Strict Pull Ups
Max Rep Hand Release Push Ups
Alternate between Pull ups and push ups for the 8 mins. Count total reps for each.
Run: 8 x 400m, rest 2:00, hold splits within 2-3 seconds
Push Press: 2-2-2-2-2
Metcon:
AMRAP in 9 minutes
10 T2B
12 Box Jumps 24″
250-m row
