25

Jan 2015

CFM WOD’s 1/26-1/31

Monday 150126 WOD

Weightlifting

EMOM x 12

Odd – 3 power clean & press

Even – 20 du’s

Note: Power clean & press (strict) is one continuous movement. Do not stop after clean portion, rather continue upward momentum standing and pressing over head. Start at a moderately heavy weight and try to increase weight every set. Touch and go reps preferred, dropping is acceptable at heavier loads.

Conditioning

For time, complete sets of 10-20-30 of:

Over head squat 95/65

Pull up

Push up (any style)

Int: 75/55

Nov: 45/35, jumping pull up, 10-15-20

Tuesday 150127 WOD

Conditioning

Warm up – 4 minute AMRAP of:

10 shovel pass throughs

10 shovel good mornings

10 squat

WOD

For time, complete as many sets and reps as necessary, working 5 minutes on, 5 minutes off, performing:

Snow shoveling

Score equals total time.

Wednesday 150128 WOD

Strength

Press – 5@40%, 5@50%, 5@60%

Rest as needed in between sets.

Midline

4×15 sec L-sit hold on parellettes

4×15 sec hand stand hold (wall facing)

Conditioning

AMRAP in 12 minutes of:

5 HSPU

10 hang power clean 115/75

15 box jump 24/20″

Int: 95/55

Nov: hang muscle clean 65/35

Thursday 150129 WOD

Conditioning

In 16 minutes…

Row 1,000m

With time remaining, ascend the rep ladder as high as possible performing:

x 2’s Front squat 135/85

x 5’s Toe 2 bar

Note: Every round, increase front squats reps by 2, t2b reps by 5.

Score equals total combined reps of each movement.

Friday 150130 WOD

Weightlifting

EMOM x 10

Odd – 5 power snatch

Even – 7 burpee box jump 24/20

Note: Start at 50% of your 1RM snatch and try to increase weight every set. Touch and go reps preferred, dropping is acceptable at heavier loads.

Conditioning

With a partner, perform the following:

EMOM x 20

Athlete 1 – 5 pull up, 10 push up, 15 air squat

Athlete 2 – Max effort du’s

Note: minute one, athlete 1 performs all 30 reps of set. Athlete 2 performs AMREP of du’s. Every minute the athletes switch tasks. If at any time an athlete does not complete the 30 reps, the next minute they shall perform 10 burpees instead of du’s

Score equals total du’s

Saturday 150131 WOD

TBD…