15
Feb 2015
CFM WOD’s 2/16 – 2/21
Monday 150216 WOD
Fitness
Strength
Overhead squat 5×5 (across all sets)
Rest at least 2 minutes in between sets.
Conditioning
For time, complete the following:
35 kb swing 53/36
9 V ups
25 kb swing
15 V ups
15 kb swing
21 V ups
Performance
Strength
1 snatch balance + 2 overhead squats – 5×1 (across all sets)
Rest at least 2 minutes between sets.
Conditioning
For time, complete the following:
50 kb snatch (25 side) 53/36
10 knees to elbows
40 kb snatch
20 knees to elbows
30 kb snatch
30 knees to elbows
Tuesday 150217 WOD
Fitness
Press (strict)
Warm up sets: 5@40%, 5@50%, 3@60%
Work sets: 5@75%, 3@85%, 1 or more @95%
Rest at least 2 minutes in between sets.
Conditioning
5 rounds for time of:
15 burpee
30 du’s/75 su’s
Performance
Strength
Press (strict)
Warm up sets: 5@40%, 5@50%, 3@60%
Work sets: 5@75%, 3@85%, 1 or more @95%
Rest at least 2 minutes in between sets.
Conditioning
5 rounds for time of:
20 burpee
50 du’s
Wednesday 150218 WOD
Fitness & Performance
Pendlay row 5×5 (across all sets)
Rest at least 90 seconds in between sets.
Conditioning
Row 2k ALL OUT!
Thursday 150219 WOD
Fitness
Skill Spend 15 minutes working on ring related movements – dips, push ups, plank holds, jump to support, transitions, false grip pull ups, etc…
Conditioning
For time, complete the following:
50 wall ball 20/14
40 box jump 24/20″
30 chin up (strict)
40 wall ball
30 box jump
20 chin up
Performance
Skill
Spend 15 minutes working on your muscle ups
Conditioning
For time, complete the following:
50 wall ball 20/14 (10′ target)
40 box jump overs 24/20″
30 pull up
40 wall ball
30 box jump over
20 pull up
30 wall ball
20 box jump over
10 pull up
Friday 150220 WOD
Fitness
Strength
Every minute on the minute x 5
5 Clean pull (across all sets) – reset after every rep
Conditioning
“Diane”
For time, complete sets of 21-15-9 of:
Dead lift 225/155
HSPU
Performance
Strength
Every minute on the minute x5
5 UB power clean (ascend in weight every set)
Conditioning
“Diane”
For time, complete sets of 21-15-9 of:
Dead lift 225/155
HSPU