Month: June 2017

CFE:

3 rft:
1600m run
5 wallwalks
10 manmakers
15 GHD
CF:
A. Warm Up
B. 500m Row
20 1-arm KB Snatch 53/35
40 KB Goblet Squats 53/35
500m Row
20 1-arm KB Snatch 53/35
40 KB Goblet Squats 53/35
500m Row
20 1-arm KB Snatch 53/35
40 KB Goblet Squats 53/35

CFE:

4 rft:
100m walking lunges, 800m run, 1 min rest

CF:

A. Warm Up
B. 5x250M Row
C. 3 RFT
10 Front Squats 155/105
10 CTB Pull-ups
50 Double-unders

CFE:

8 rft:
15 wallballs, 300m 30sec rest
Then : 8m AMRAP
8 OH DB lunges (2)
8 DB strict press
8 OH DB lunges
8 up/down

CF:

A. Warm Up
B. Bench Press 1RM
C. 3 RFT
400M Run
10 Hang Power Clean 135/95
10 Knees 2 Elbow

CFE:

5 rft:
10 T2B
15 donkey kicks
20 sit-ups
25 air squats
600m run

CF:

A. Warm Up
B. EMOM 10
Odd: 5 Bar MU
Even: 10 HSPU
C. 10 Deadlift 275/185
20 Burpees
30 GHD
20 Burpees
10 Deadlift 275/185

CFE:

4 rft:
800m run
18 pull-ups
12 sdhp
6 hspu

CF:

A. Warm Up
B. Prowler Push 4x100M 25/0
C. 20 Power Snatch 95/65
20 OHS 95/65
15 Power Snatch 115/80
15 OHS 115/80
10 Power Snatch 135/95
10 OHS 135/96

CFE:

23m AMRAP
400m run
20 1 arm OHS (DB/KB) 10 per arm
10 burpee broad jumps

CF:

A. Warm Up
B. Deadlift 1RM
C. Granite Games WOD 4
AMRAP 10
6 Ring Muscle-Ups
12 S2OH 155/105
15 Burpee Box Jump Over 24/20

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