29
Mar 2015
CFM WOD’s 3/30 – 4/4
Monday 150330 WOD
Fitness & Performance
A.
Dead lift – In 20 minutes, establish a 2RM.
– these are NOT touch and go reps.
Rest as needed throughout.
B.
“Annie”
For time, complete sets of 50-40-30-20-10 of:
Double-unders
Sit-ups
Scaled rep scheme – 35-25-15-5
Tuesday 150331 WOD
Fitness
A.
Box squat – 8×2 – use 50-60% of your max squat and work on speed off of the box, always maintaining vertical shins.
– perform 3 box jumps immediately upon completion of squats.
Rest 30 seconds and repeat.
B.
For time, complete sets of 21-15-9 of:
Burpees
Pull-ups (sub with jumping only)
Lunge jumps (both legs count as one rep)
Performance
A.
Box squat – 8×2 – use 50-60% of your max squat and work on speed off of the box, always maintaining vertical shins.
– perform 3 box jumps immediately upon completion of squats.
Rest 30 seconds and repeat.
B.
For time, complete sets of 21-15-9 of:
Burpee
C2B pull-up
Pistols (both legs count as one rep)
Wednesday 150401 WOD
Fitness
A.
3 Hang power clean + 1 push jerk – In 15 minutes, work up to a heavy complex for the day.
B.
Death by…
Hang power clean & jerk – use 70% of weight establish above. Every minute, add one clean. The jerk will remain a single throughout.
Performance
A.
3 Power clean + 1 jerk – In 15 minutes, work up to a heavy complex for the day.
B.
Death by…
Power clean & jerk – use 70% of weight establish above. Every minute, add one clean. The jerk will remain a single throughout.
Thursday 150402 WOD
Fitness & Performance
A.
Every minute for 12 minutes, rotate through each station performing a ME UB (max effort unbroken) set of:
1. Dips – perform on bars or rings
2. L-sit – perform on parellettes
3. Chin ups – perform using tempo 3331 (3 sec to top from hang, 3 sec hold chin above bar, 3 sec negative, one sec rest before next rep)
B.
In teams of two, complete 10 rounds for time of:
10 Calorie row
– while one athlete is rowing, the other athlete is holding a 45/25# plate overhead. The plate MUST remain overhead for the duration of the WOD (even during transition). If at any time the plate drops below head level, both athlete must stop and perform 5 burpees and then continue on.
Friday 150403 WOD
Fitness
A.
Hang power snatch + overhead squat – 7×2
– start at a moderately heavy weight and end at a 2RM.
Rest 60-90 seconds in between sets.
B.
In 11 minutes, complete as many rounds and reps as possible of:
4 Hang power snatch – use 70% of weight established from above.
4 overhead squat – use 70% of weight established from above.
25 Double-unders
Performance
A.
Snatch – 7×2
– start at 60% of 1RM snatch and end with a 2RM
Rest 60-90 seconds in between sets.
B.
In 11 minutes, complete as many rounds and reps as possible of:
7 Power snatch – Use 60% of weight established above.
7 Overhead squat – Use 60% of weight established above.
50 Double-unders
Saturday 150404 WOD
TBD…
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