27

Apr 2014

CFM WOD’s 4/28-5/3

Chris O'Brien Daily Workout 94 Comments

Monday 140428 WOD

Weightlifting

Power clean – In 15 minutes, work up to a heavy 5 for the day.

Note: These are NOT touch and go reps. Drop and reset between every rep.

Midline

1) 3×20 sec Arch hold

Rest 20 seconds between each hold.

2) 3×20 Hollow hold

Rest 20 seconds between each hold.

Conditioning

“Helen”

3 rounds for time of:

400m Run

21 KB swing 53/36, 44/25, 36/20

12 Pull up

Tuesday 140429 WOD

Strength

1) Back squat – Try to establish a true 20RM

2) Bar dips – 3x max effort (bodyweight)

*If you have ring dips, do those instead.

Conditioning

In 11 minutes, complete as many rounds as possible of:

7/10 HR push up

10 box jump 24/20, 20/16, 16/12

30 double under

Wednesday 140430 WOD

Weightlifting

1) Hang power snatch – In 12 minutes, work up to a heavy triple for the day.

2) Hang power snatch – 1×395%, 1×3@90%

Midline

3×30 second handstand hold

Rest 30 seconds between each bout.

Conditioning

“Diane”

For time, complete sets of 21-15-9 of:

Dead lift 225/155, 185/115, 135/75

HSPU

Thursday 140501 WOD

Strength

Push press – In 15 minutes, work up to a heavy 5 for the day.

Conditioning

Tests:

1) 1 set of ME UB Pull ups

2) 1 set of ME UB Wall ball 20/14, 14/12, 10/8

3) 1 set of ME UB KB swings 70/53, 53/44, 44/36

4) 1 set of ME UB Du’s (start over if you fail to reach 20)

5) 1 set of ME 350M Row (All out sprint)

Friday 140502 WOD

Strength

1) Bent over row 5×5 – heaviest possible

Rest 60-90 sec between sets

2) Toe to bar (strict) 3×10

Conditioning

For time:

Run 400m

30 burpee

30 box jump 24/20, 20/16, 16/12″

Run 400m

20 burpee

20 box jump

Run 400m

10 burpee

10 box jump

Saturday 140503 WOD

Weightlifting

1) In 15 minutes, establish a 1RM Snatch

2) In 15 minutes, establish a 1RM Clean & jerk

Conditioning

Team WOD

In teams of two, complete the following:

In 3 minutes, est max reps of – power snatch (switch every 3 reps)

Rest 1 minute

In 3 minutes, est max reps of – Squat jump 45/35, 35/25, 25/15 (switch every 5 jumps)

Rest 1 minute

In 3 minutes, est max reps of – HR Push ups (switch every 5 reps)

Rest 1 minute

In 3 minutes, est max calories of – Row (unstrapped) – (switch every 10 calories)