22
Mar 2015
CFM WOD’s 3/23 – 3/28
Monday 150323 WOD
Fitness
A.
Alternating every minute for 12 minutes (12 sets)
5 Thruster 95/65
8-10 Pull up (any kind)
B.
Every 4 minutes for 16 minutes (4 sets)
15 Kb swing 53/36
10 Burpee box jump 24/20”
Performance
A.
Alternating every minute for 12 minutes (12 sets)
7 Clean thruster – touch and go (use 50-60% of 1rm clean & jerk)
10 C2B pull up
B.
Every 4 minutes for 16 minutes (4 sets)
25 Kb swing 53/36
15 Burpee box jump over 24/20”
Tuesday 150324 WOD
Fitness
A.
Every min for 6 minutes (6 sets)
3 Snatch first pull (3 sec hold above knee) + 1 snatch pull (Use a heavy, but sub maximal weight)
B.
In 13 minutes, perform as many rounds and reps as possible of:
25 Double under
15 abmat sit up
5 power snatch 115/75
Performance
A.
Every minute for 6 minutes (6 sets)
1x 3-Position snatch (floor,knee,hip) – start at 55% of 1rm snatch and ascend in weight ending at a 1rm. B.
In 13 minutes, perform as many rounds and reps as possible of:
50 Double under
15 Toes 2 bar
5 Power snatch 135/105
Wednesday 150325 WOD
Fitness
A. Every 90 seconds for 6 minutes (4 sets)
5 Hang power clean and push press (use heaviest weight possible)
B.
With a partner, complete 4 rounds as fast as possible of:
20 Cal row
15 Squat jumps 15/pvc
10 Push up
Only one athlete may move at a time. As soon as the first athlete is done with a movement, the next athlete may begin the same movement.
Performance
A.
Every 90 seconds for 6 minutes (4 sets)
5 Touch and go power clean + 1 push jerk (start at 55% of 1rm clean & jerk and end with a 5rm)
B.
With a partner, complete 4 rounds for time of:
20 SDHP 95/65 15 Jump squat 45/33
10 Ring dip
Thursday 150326 WOD
Fitness & Performance
A.
Every minute 9 minutes perform (3 sets of each)
Hand stand hold 30-40 sec (wall facing)
Rope climb x2
Bottoms up kb swing (3 sec hold) x5/side (heaviest possible)
B.
Every minute on the minute for as long as possible, starting with 2 reps and increasing by 2, perform Burpee Medball clean Wall balls
Note: One rep equals one burpee + one medicine ball clean right into a wall ball. .
C. Alternating every 30 seconds for 5 minutes (10 sets)
Hollow rock x 8-10
PVC prone shoulder raise x 8-10
Friday 150327 WOD
Fitness & Performance
Open WOD 15.5
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