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Monday 8.3.15 On-Ramp
@CFML On-Ramp Class #3 Skill Review: Air Squat New Skill: Shoulder (strict) Press Push Press Push & Split Jerk Thruster & Wall Ball W.O.D.: “Flashdance” 21-15-9-6-3 Wall Balls Pull Ups Row for Calories
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Monday 8.3.15 Competitor WOD
Max Effort Upper Strength Split Jerk (3RM) WOD “Anti-Venom” In 15min Complete 15 Thrusters (135,95) 30 Burpees Over Bar 60 Ab Mat Sit Ups 120 Dubs (x2) **Score time Strength Bench Press (5RM + Micro Band (orange)) Special Strength 5 x Max Reps weighted Dips **Use parallel bars **Wear vest (20,14) or use DBs Special Strength 3×12 […]
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Protected: Monday 8.3.15 WOD NOTES
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Monday 8.3.15 Barbell Club
@CFR5 A1: High Hang Clean (3×3) A2: Goblet Squat (3×5) B: Hang Clean and Jerk (1×80, 1×83, 1×85, 2x1x85+) Every 2:30 C: Front Squat (3x2x88) D1: RDL (Romanian Deadlift) (3x5x90) D2: Row (3×6-8)
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Sunday 8.2.15 WOD
Explosive Strength Strength Clean Ladder: 3 x 2 Min. AMRAP: Novice: Ninja: (75,45) (185,125) (95,65) (215,145) (115,75) (245,165) (135,95) (265,175) (155,105) (285,185) (185,125) (305,195) (215,145) (325,205) *Or scale as needed, climb as high as you can, stop, 2min rest and repeat x3 **Score heaviest weight lifted WOD “Burn This!” 3 Rounds 1min Max Cal. Assault […]
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Sunday 8.2.15 Competitor WOD
Rest Day
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Protected: 8.2.15 WOD NOTES
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