9/4/2016

Rest

9/3/2016

A. 20 minutes of Goat Work
+
In two person same sex teams:
"Diane"
into
"Isabel"
into
"Fran"
One person working at a time, reps can be split however you'd like*

9/2/2016

A. Clean Complex
Power Clean x 1 + Hang Power Clean x 2 + Front Squat x 3 - Every 3 minutes x 5 sets
+
*In Same Sex Teams of 2*
30-20-10
Front Squat 155/105
Shoulder 2 Overhead 155/105
Power Clean 155/105
*10 minute cap*
*push hard, and pace with your partner*
+
1 minute ALL OUT Assault Bike for Calories
*if you're not absolutely destroyed after this, look in the mirror, ask yourself why, and do it again*

9/1/2016

A. Front Squat 5, 5, 5 (AHAP) rest 3 minutes
B1. Ultrawide Stance Sumo Deadlift x 20 reps rest 1 minute
B2. Single Arm Plank Hold x :20 seconds/side rest 2 minutes x 3 sets
+
"Julia"
For time:
60 Calorie Row
30 Burpee Box Jump Overs 30/24
15 Thrusters 135/95
*Julia is to be done at 100% intensity absolutely no pacing the row, just go and hang on for dear life the remainder of the way*
*This WOD has alot of signigficance for me as this person helped make my dream of CFW a reality. We do this every 9/1 to honor her*

8/31/2016

Rest Day

8/30/2016

A. Clean Grip DL - Build to a 1RM
B. Power Clean x 3 TNG reps rest 1:30 x 5 sets (keep these ay 75-80%)
C. Partner Assisted GH Raise x 8-10 reps rest 2 minutes x 3 sets
+
EMOM x 10
8 Sandbag Thrusters 80/60
10 Hand Release Push-Ups
*cap each round at :40 seconds*
+
Goat Work x 5-10 minutes

8/29/2016

A. Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.
B1. 6 Muscle Ups (scale to 18 pull-ups) rest 2 minutes
B2. 12-15 HSPU rest 2 minutes x 5 sets
+
Run 10 minutes @ 85-90%
rest/walk 2 minutes x 3 sets