Month: August 2016

September 1CFE:

Long Interval
3 X 1600m, 2min rest
Then: 5m
10 KB push-up to DL
10 ring rows

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. 30-20-10
KB Swings (70/53)
Hand-Release Pushups
AbMat Sit-Ups
D. 2 min Pigeon Pose (each side)
-Then-
3 Rounds for Quality
10 Single Leg KB DL (53/35) (each leg)
10 Band Pull Aparts
10 GHD Back Extensions
10 Cal Air Assault Bike
Single Leg KB DL video: https://www.youtube.com/watch?v=bKJtlk71fqc

august 30CFE:

Short interval
3 X 600m, 45 sec rest
6 X 400m, 30 sec rest
Then: 8m AMRAP
100m farmer carry
10 MBC
10 MBC sit-ups

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. 5-4-3-2-1
Rope Climb
DL (255/195)
D. 1,000 Meter Row
75 Double-Unders
50 GHD Sit-Ups
25 KB Thrusters (53/35)

august 27CFE:

Hero wod “running Blake”
100ft walking lunges
30 box jumps
20 wallballs
10 hspu
600m

Go Commando distance: 5 miles

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. 3 Rounds:
AMRAP 2: 200 Meter Run, Max Overhead Squats (115/80)
Rest :30
AMRAP 2: 200 Meter Run, Max Wallballs (20/14)
Rest :30
AMRAP 2: 200 Meter Run, Max T2B
Rest :30

august 31CFE:

6 rft:
400m
10 burpees
20 box jumps
30 grasshoppers

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. Teams of 3:
150 Front Squats (135/95)
150 Handstand Pushups
150 Box Jump Overs (24/20)
150 Pull-Ups

august 29CFE:

25m AMRAP
100m
25 double unders
1 pull-up
1pushup
100m
25 double unders
2 pull-ups
2 push-ups
100m
25 double unders
3 pull-ups
3 push-ups …….

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. 1RM FS
D. Ladder 9 min :
3 Power Snatch (115/80), 3 T2B
6 Power Snatch, 6 T2B
9 Power Snatch, 9 T2B
12 Power Snatch, 12 T2B

august 26CFE:

5 rft:
10 KB Deadlift
20 push-ups
30 abmat sit-ups
400m

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. 7×2 Squat Snatch @ 80%
D. 3 RFT
5 Ring Muscle-Ups
10 Lateral Goblet Squats (53/35)
15 Box Jumps (24/20)

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