12
Apr 2015
CFM WOD’s 4/13 – 4/18
Monday 150413 WOD
Fitness & Performance
A.
Dead lift 4×6@70% of 2RM est on 150330
Rest at least 2 minutes between sets.
B.
Skill – Kb snatch
Spend 10 minutes working on – One hand swing, one hand high pull, one hand snatch.
C.
In 9 minutes, complete as many rounds and reps of:
5 Burpee box jump over 24/20″
10 V-up
15 KB swing 70/44
Tuesday 150414 WOD
Fitness
A.
Overhead squat – 5×3 (start with a heavy weight and ascend across all sets ending with a 3RM).
Rest at least 90 seconds in between sets.
B.
3xME – Bar dip
Rest as needed.
C.
Complete 3 rounds for time of:
Hang power snatch + overhead squat 95/65 – 15-10-5
Pull-up – 30-20-10
Performance
A.
Snatch balance – 5×3 (start with a heavy weight and ascend across all sets ending with a 3RM).
Rest at least 90 seconds in between sets.
B.
3xME Ring dip
Rest as needed.
C.
Complete 3 rounds for time of:
Hang snatch 115/80 – 15-10-5
C2B pull-up – 30-20-10
Wednesday 150415 WOD
Fitness & Performance
A.
Skill – Spend 10 minutes working on Pose running method drills.
B. For time, complete the following:
Run 200m
3 sets of:
7 Power clean 155/105
10 Toe to bar
Run 400m
2 sets of:
7 Power clean 155/105
10 Toe to bar
Run 800m
1 set of:
7 Power clean 155/105
10 Toe to bar
Thursday 150416 WOD
Fitness & Performance
A.
Bench press – In 12 minutes, establish a 5RM, then:
1×5@95%, 2×5@90%
Rest at least 2 minutes between sets.
B.
In teams of two, complete the following for time (each teammate rows 5x):
Row 500m
Row 400m
Row 300m
Row 200m
Row 100m
*Non rowing partner is performing AMREP Hand release push-ups. Score is total accumulated push-ups and time to complete all rows.
Friday 150417 WOD
Fitness & Performance
A.
Barbell forward lunge (racked on traps) – 4×5/side (start at a heavy weight and increase across all sets ending at a 5RM).
Rest at least 2 minutes between sets.
B.
Turkish get-up – Using a heavy load, perform 1x/side every 90 seconds for 5 total sets.
C.
For time, complete the following:
115 Wall balls
*Starting with, and then every minute thereafter, perform 20 double-unders.
Saturday 150418 WOD
Fitness & Performance
TBD…
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