WODs

  • Mi 10. Aug

    a) mobility 4min
    1:00 each
    scorpions
    handwalks + push ups
    instep rotations
    prone snowangels

    b) warm up 6min
    on every 2:00 x 3
    100m run
    10 shoulder press (empty bar)
    max overhead hold in the remaining time

    c) push press 15min
    for total load
    5 sets of 2

    d) conditioning 15min
    CF GAMES EVENT 2
    "Shuttle to Overhead"
    from 0:00-3:00 (3 minutes)
    400m run
    max shoulder to overhead 70/50

    rest 1 minute

    from 4:00-8:00 (4 minutes)
    600m run
    max shoulder to overhead 70/50

    rest 2 minutes

    from 10:00-15:00 (5 minutes)
    800m run
    max shoulder to overhead 70/50

  • Di 9. Aug

    a) mobility 4min
    rom drills

    b) clean warm up 5-10min

    c) squat squat clean 12min
    build to heavy squat clean

    d) conditioning 18min
    CF GAMES EVENT 4
    "Elizabeth Elevated"
    21-15-9-9-9 reps for time
    squat cleans 60/40
    dips with support hold

    during each round the dips must split into 3 sets with each beginning with a dip support hold. meaning, the first round will be a 7sec support hold then 7 dips, a second 7sec support hold then 7 dips and a third 7sec hold then 7 dips for a total of 21 reps. the round of 15 will be broken into 3 sets of 5sec hold with 5 dips, while the rounds of 9 will be broken into 3 sets of 3sec hold and dips.

  • Mo 8. Aug

    a) mobility 4min
    1:00 each
    hip crossover
    kneeling lat stretch
    samson stretch
    plank hold

    b) warm up 4min
    1:00 bike / row
    1:00 straight leg sit ups
    1:00 row / bike
    1:00 ring rows

    c) conditioning 35min
    CF GAMES EVENT 1
    "Bike to Work"
    for time
    75 toes to bar
    150/120cal bike
    75 pull ups
    150/120cal row

  • Fr 5. Aug

    a) mobility 4min
    1:00 each
    sumo squat stretch
    samson stretch
    scorpions
    hip cirlces (30s each)

    b) warm up 5min
    2 rounds
    100m run
    1 round of "Cindy"*

    *5 pull ups
    10 push ups
    15 squats

    c) back squat 15min
    for total load
    5 sets of 2

    d) conditioning 16min
    on the 2:00 x 8 rounds
    100m run
    max rounds of "Cindy"

    *pick up where you left off each round