Monday December 30th
warm up: 3 sets of 5 reps, banded KB Bench press A) 6-6-6-6 bench press B) 6 rounds: 500 m row 20 KBS swings 55/35 20 wall balls 20/14
Saturday December 28th
Barbell: A) build up to a 5 rep max back squat B) 5 min emom of 5 Back squats @ 65-70% of A C) build up to a 5RM hang snatch D) 5 min...
Friday December 27th
A) Isabel: 30 snatch for time 135/95 B) 3 Sets: 20 Barbell Good Mornings 15 Dumbbell Bench Press 2 lengths walking lunges Rest 2 Minutes...
Christmas Eve WOD
Only wod time today is at noon, Coach Greg will run heats if this time is busy... Merry Christmas CFDS Family! 24 wall balls 20/14 23...
Monday December 23rd
A) 10 mins to work up to a 1RM Front Squat B) 10 mins to work up to a 1RM Back Squat C) 12-23-20-19 Hang power cleans 95/65 Wall balls...
Saturday December 21st
Barbell: A) build up to a 5 rep max Deadlift B) 5 min emom of 5 DL @ 65-70% of A C) build up to a 5RM hang clean D) 5 min emom of 5...
Friday December 20th
A) 3 sets: Rear foot elevated Barbell Split Squats x 4-5 reps/leg Rest 60 seconds Rear Foot Elevated Dumbbell Romanian Deadlift x 4-5...
Thursday December 19th
A) 3 Rounds: 12 Power Cleans 135/95 12 Chest to Bar Pull-ups 12 Push Jerks 135/95 12 Toes to Bar B) 3 Sets: not for time 2 lengths...
Wednesday December 18th
A) OH Squats 5-4-3-2-1 B) 50 wall balls 20/14 30/20 cal row 40 wall balls 30/20 cal row 30 wall balls 30/20 cal row 20 wall balls 30/20...
Tuesday December 17th
A) 4 min emom: 8 clean and jerk *Same weight as last week B) 5 min amrap: 3 snatch 95/65 6 T2B 9 pushups Rest 3 mins 5 min amrap: 3...