Entries by CFA

WOD 20-07-2018

WOD A. Mobility & Movement Standards WOD B. BuddyWOD – You Go, I Go: For time:– 100 Power Cleans 40/30kg– 100 Shoulder to Overhead 40/30kg– 100 Thrusters 40/30kg Note: Bar can’t rest on the floor, you’ve to hand it over to your buddy.If the bar drops on the floor, both you’ve to perform 10 synchronized burpees!

WOD 19-07-2018

WOD A. Hollow Body Rocks3|’60|’60 B. WallClimbers3|4|’60 C. 20 Min. EMOM of:– Odd Min.: 1 (Legless) Rope Climb– Even Min.: Handstand Walk for distance

WOD 18-07-2018

WOD A. Mobility & Movement Standards WOD B. CompTrain Benchmark – “Van Damme”For time:– 30 Snatches 60/40kg– 10 Ring Muscle Ups– 30 Clean & Jerks 60/40kg– 10 Ring Muscle Ups– 30 Thrusters 60/40kg– 10 Ring Muscle Ups

WOD 17-07-2018

WOD A. BuddyWOD – You Go, I Go:6 Rounds of 200 Mtr Sandbag Carry B. BuddyWOD – You Go, I Go:20 Min. EMOM of:Odd Min.: Bud1– 20 Sec.: Sled Drag anyhow for ME Mtr– 10 Sec.: Change movement– 20 Sec.: Ski-Erg for ME Kcal– 10 Sec.: Help set up your buddyEven Min.: Bud2– 20 Sec.: Sled […]

WOD 16-07-2018

WOD A. Mobility & Movement Standards WOD B. HeroWOD – “Maggie”5 Rounds of:– 20 Handstand Push Ups– 40 Pull Ups– 60 Pistol Squats (Alt.)

WOD 15-07-2018

WOD A. Snatch Practice B. Snatch Waves 3 Sets of 6 Waves The waves are getting intense as the weights go up, but all the hard work continues to transfer those strength gains into big lifts!

WOD 14-07-2018

WOD A. Mobility & Movement Standards WOD B. HeroWOD – “Josie”Buy in: 1600 Mtr Run3 Rounds of:– 30 Burpees– 4 Power Cleans 70/45kg– 6 Front Squats 70/45kgBuy out: 1600 Mtr Run

WOD 13-07-2018

WOD A. Descending ladder of*10*9*8*7*6*5*4*3*2*1*:– Medball Slams 20/14lbs– * 30 Mtr Overhead Medball Walking Lunges  B. 20 Min. AMRAP of:– 5 Chest to Bar Pull Ups– 10 Wallball Shots 20/14lbs– 15 Kettlebell Swings (Rus) 24/16kg

WOD 12-07-2018

WOD A. Bench Press Stripping @5RMWith your 5RM, make 5 reps, drop 20-30% in kg, make another 5-8 reps…until the bar is empty, then perform 20 reps!Work with spotters!! B. For time:– 2 Km Row– 1600 Mtr Run– 2 Km Row

WOD 11-07-2018

WOD A. Clean & Jerk Practice @70% B. BuddyWOD – You Go, I Go:10 Rounds of:– Odd Min.: Bud1 50 sec ME Kcal Ski-Erg (Bud2 rest), 10 sec change – Even Min.: Bud2 50 sec ME Kcal Ski-Erg (Bud1 rest), 10 sec change