Warm Up:
3min DU
2RD's of "Cindy"
then:
3 attempts at max reps
Double Unders
Technique/Skill Work:
Rope Climb
*Wrapping Foot x3
*Clamping Feet x3
*No Feet x3
-CFDaytona WOD-
50-40-30-20-10
Wall Balls 20#
Ball Slams 20#
Thursday, September 30, 2010
Wednesday WOD
Warm Up:
500m row
then:
"Buregner" warm up x3
WOD:
3 Round for Time
5 Snatch Balance @135#
5 OVH Squats @135#
5 Squat Snatch @135#
200m Sprint
500m row
then:
"Buregner" warm up x3
WOD:
3 Round for Time
5 Snatch Balance @135#
5 OVH Squats @135#
5 Squat Snatch @135#
200m Sprint
Wednesday, September 29, 2010
Tuesday, September 28, 2010
Monday WOD
-CFDaytona-
Warm Up:
400m run
2x
samson stretch
10 dislocator
10 goodmorning
10 sit-up to toe touch
WOD:
"CFD BASELINE" by CFLA
complete for time
500m row
40 air squat
30 sit up
20 push up
10 pull up
Rest 10min:
WOD:
10-9-8-7-6-5-4-3-2-1
KB Swings 70#
Burpee Box Jumps 28'
Warm Up:
400m run
2x
samson stretch
10 dislocator
10 goodmorning
10 sit-up to toe touch
WOD:
"CFD BASELINE" by CFLA
complete for time
500m row
40 air squat
30 sit up
20 push up
10 pull up
Rest 10min:
WOD:
10-9-8-7-6-5-4-3-2-1
KB Swings 70#
Burpee Box Jumps 28'
Monday, September 27, 2010
Sunday WOD
Warm Up:
400m run
PVC passthroughs 12
OVH squats 12
Goodmornings 12
2RD's
WOD:
Pull Ups
Push Ups
Double Unders
With a continously running clock perform "unbroken" sets of each movement.
Example 1 pull up the 1st minute, 2 pull ups the 2nd min, etc until you can no longer do an unbroken set within the minute.
Rest 3 min btwn movements
400m run
PVC passthroughs 12
OVH squats 12
Goodmornings 12
2RD's
WOD:
Pull Ups
Push Ups
Double Unders
With a continously running clock perform "unbroken" sets of each movement.
Example 1 pull up the 1st minute, 2 pull ups the 2nd min, etc until you can no longer do an unbroken set within the minute.
Rest 3 min btwn movements
Saturday WOD
"Fight Gone Bad 5"
20# Wall Balls
75# SDHP
20' Box Jumps
75# Push Press
(Cal) Row
3 Rounds. 1min at each station to get max reps.
rest 1min after each round.
20# Wall Balls
75# SDHP
20' Box Jumps
75# Push Press
(Cal) Row
3 Rounds. 1min at each station to get max reps.
rest 1min after each round.
Friday, September 24, 2010
Thursday, September 23, 2010
Wednesday WOD
-CFHQ-
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
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