If you guys could wear your singlets that would be great!
3 Rounds or 10 mins
Bear Crawl the length of the gym down
7 KB Headcutters
Walking Lunge with Spiderman stretch the length of the gym back
Clean & Push Jerk Review
Hang Power Clean
WOD – OBJ: Skill Development
EMOTM for 17 Mins
3 Clean & Push Jerks (all Singles)
Use the first 7 mins to Ascend in weight.
The last 10 mins should be as heavy as safely possible to sustain the 3 per min.
FND: Clean from the hang/ Push Press
2K Ski or Row. Benchmark Ski board is a blank slate Hint Hint!
Cheer other Skiers or Rowers on… after a flat loop or 2.
Troy always makes great faces…for the camera
2 Flat Loops
5 mins Double Under Practice : Max consecutive DU’s
Winters coming..learn this skill for when we’re shut in with snow.
Movement Review: Power Snatch
PVC Dislocate (slow..not that unfocused whip around)
Hang Power Snatch (6 & 5) Power Snatch (4-1) with Bar.
WOD – OBJ: Mixed Modal Test
Power Snatch 115/ 80#
Burpees over the bar
400 Meter Run
RX: 115/ 80# PS
MOD as Needed but challenge yourself.
AMRAP 15 of
7 Overhead Squats or Sandbag Squats
400 Meter Run
2 Flat Loops then Coach led Stretch off the the wall.
Curtis making the pivot on the shuttle sprints.
4 Rounds or 10 mins
Burpee Broad Jump the length of the gym Down
10 KB Swings
Burpee Broad Jump the length of the gym Back
WOD - OBJ: Strength/Power Endurance
Amrap 10 mins
Single Arm KB Strict Press (From Stand AHASP)
3 mins off
Amrap 10 Mins
DH Pull-up ADV L-Pull-up
20 Mins Sprint Relay With Partner
Farmer Carry (AHASP) length of gym to Ski or Row…15/10/5 Calorie Sprint…Bear Crawl Back to tag partner
Partner does reverse ie. Bear crawl to Ski or Row Sprint then Carry Back.
10 min Row (if can’t run) or 1 Mile easy Jog. Mandatory!
People have been slacking on the Cooldowns. Your body needs to ramp down after hard intervals and not just get right into the car. A easy conversational mile takes most about 10 mins. If you can’t motivate for that after a hard WOD that’s kind of pathetic. You should probably work on your running outside the gym.
Allie sled dragging today.
2 Flat Loops
4x Bear Crawl lengths Down / Burpee Broad Jump Back
20 Mins Teams of 3
P1: Pacer Sled Drag Track
P2: Max Ring Dips
P3: Row or Ski for Cals
Total of ring dip reps and Cals was Score. The deficit between the score and winning teams was done in cal sprints as penalty.
Reminder we are going to have an open gym tomorrow from 9-10:30 with a kipping pull-up tutorial/ skill session at 9:15.
- 5 min Cardiovascular -Row, Run, Ski, Jumprope
- 5 min Burpee Basketball
- 5 min Warm-up of Weakness Movement
WOD – OBJ: Testing Day
Pick a Strength Weakness and do 2-3 PERFECT reps on the minute for 15 minutes
Three rounds for time of
Run 400 meters
21 KB swings 53/35#
MOD as Needed.
Amrap CFCA Vet of
Run 200 meters
15 KB swings
7 min Cardiovascular -Row, Run or Ski then stretch