8/17/2014

Rest Day

8/16/2014

Session 1: (CFW Class WOD - conditioning only)
21-15-9
Deadlift 275/185
Toes to Bar

Session 2: (1pm WOD if you can)
4 rounds:
Run 500m
5 Squat Snatch 185/125 (or @ 75% of 1RM)
15 C2B Pull-Ups
5 Power Snatch 185/125 (or weight same as above)
15 HSPU

8/15/2014

A. Back Squat Clusters - 5 x 1.1.1 (rest 10 seconds between clusters) @ 80% rest as needed
B. Every 90 seconds x 15 minutes - 1 Hang Clean + 1 Full Clean *building*
C. Split Jerk - Build to a tough triple in 20 minutes

8/14/2014

Session 1:
Row 5k - Goal is 20-25 seconds of 500m pace

Session 2: (CFW Class WOD)
20/15 calories Assault Bike
15 KB Swings 53/35
10 Burpees
rest 3 minutes x 6

Session 1 & 2 should be separated by at least 3 hours…if you can't do both, session 2 takes priority with the class.

8/13/2014

Rest Day

- spend 30-60 minutes mobilizing

8/12/2014

A1. BTN Snatch Grip Push Press 4, 4, 4, 4, 4 *2 sec OH hold*
A2. Muscle Ups - 5 x 4-6 reps rest 2 minutes (sub 2x strict pull-ups)
B. Hang Snatch - 4, 4, 4, 4, 4 *heavier than last week*
C. Overhead Squat - 3 x 3 @ 75%
D. Partner L-Sit Race - accumulate 3 minutes among 2 partners AFAP

8/11/2014

A1. Front Squat Cluster - 5 x 1.1.1 (rest 10 seconds between clusters) @ 80%
A2. Ring Dips - 5 x 10-15 (strict or kipping) rest 2 minutes
B. Hang Cleans - 4, 4, 4, 4, 4 @ 80% of 1RM Clean rest 2 minutes
C. Arch Rocks - 3 x 30 seconds hold *accumulate*
+
3 rounds:
50 Double Unders
10 Pistols (Alt)