Wods

Programming for Monday, October 16 to Saturday, October 21

16/10/2017

Monday, October 16

Warmup:
8 minute AMRAP
:30s Bike
:20s Supinated Bar Hang
10 Alternating Lunges
5 Sumo Inch Worms

 

 

CFOL Lower Body Strength Test
10RM Squat (Back or Front)
10RM Power Clean

 

 

QuickFit:
15 minutes EMOM
1 - 8-12 Squats
2 - 8-12 Cleans or KB Swings
3 - Rest of Jump Rope

 

Tuesday, October 17

Warmup:
5 minute AMRAP
12/10 Calorie Row
:20s OH Hold
10 Spidermans
+
1 Minute Shoulder Distraction (Each)

 

 

Part 1:
15 minutes to build to 5RM Push Press

 

 

WOD:
“Pushed Around”
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (115/80)
No rest between rounds

 

 

QuickFit:
“Pushed Around”
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (115/80)
No rest between rounds

 

Wednesday, October 18

Warmup:
5 minute AMRAP
200m Run
20 Lateral Step Overs
20 Double Unders
+
3-4 Sets of 5 Hang Power Cleans

 

 

WOD:
“Undertow”
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Power Cleans (115/75)

 

 

Finisher:
6 Rounds
15 Situps
:30s Plank

 

 

QuickFit:
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Power Cleans or Single Arm KB Swings

 

Thursday, October 19

Warmup:

9 Minutes EMOM
1 - :20s Bike
2 - :20s Hand Release Pushups
3 - :20s Supinated Bar Hang
+
10 Shoulder Passes (Each)

 

 

Part 1:
5 Rounds Not For Time
5 Chinups (As slow as possible)
5 Dips (As slow as possible)

 

 

Part 2:
20 Minutes EMOM
1 - :40s Bike
2 - :40s Hand Release Pushups
3 - Rest
4 - Rest

 

 

QuickFit:
25 Minutes EMOM
1 - :40s Bike
2 - :40s Hand Release Pushups
3 - 5 Chinups (As slow as possible)
4 - 5 Dips (As slow as possible)
5 - Rest

 

Friday, October 20

Warmup:
4 Minutes EMOM
1 - :40s Row
2 - :40s Jumping Jacks
+
3 Rounds
5 Box Jumps
10 Single Arm Sumo Deadlifts (Each)
15 PVC Thrusters
+
4-5 Sets of 6 Deadlifts

WOD:
“Tine”
3 Rounds:
500 Meter Row
12 Deadlifts (245/165)
15 Box Jumps (30/24)

 

 

QuickFit:
3 Rounds:
500 Meter Row
12 Deadlifts or Tire Flips
15 Box Jumps

 

Saturday, October 21

Warmup:
800m Run
+
2 Rounds
5 C2B
:20s Wall Sit
1 Wall Climb

 

 

WOD:
800m Run
. . . then. . .
4 Rounds
12 C2B Pullups
9 Overhead Squats (95/65)
6 Wall Climbs

 

 

Boot Camp:
15 minutes EMOM
1 - :30s Jumping C2B Pullups
2 - :30s Wall Sit
3 - :30s Wall Climbs