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Archive for WODS

  • September 19, 2016
  • By CFTC
  • Comments Off on 9/20/16
  • in WODS

9/20/16

Drawing (7)

4x5 Kipping HSPUs    

EMOM 12: 3 Power Clean and Jerks at 70%, Handstand Walk/Handstand Hold - 20m or 20 seconds

AMRAP 9: 100m Run, 3 Manmakers (35/25)  

  • September 18, 2016
  • By CFTC
  • Comments Off on 9/19/16
  • in WODS

9/19/16

Drawing (7)

Stretch/Mobility/Skill of Choice     

KB Snatch R, KB Snatch L, KB Swing 30:15 x 3

Benchmark #12, For Time: 10 Hang Power Cleans (115/75), 20 OTB Burpees (2 feet jump), 30 Shoulder to OH, 40 Pull Ups, 50 Lunges (EC, knee to floor) 

  • September 16, 2016
  • By CFTC
  • Comments Off on 9/17/16
  • in WODS

9/17/16

Drawing (9)In Partners for Time, 20 Rounds, 150m Weighted Run (45/35) with object of choice (barbell, plate, KB, DB), and 10 Partner Wall Balls (20/14), 10 Partner Med Ball Sit Ups

  • September 15, 2016
  • By CFTC
  • Comments Off on 9/16/16
  • in WODS

9/16/16

Drawing (7)

Tabata 4: Handstand Walks/Holds, Plate Hold     

EMOM 12: 3 Snatches @ 70%, 3 Bar Muscle Ups

EMOM 12: Alternating minutes, 2 Rope Climbs and 10 Goblet Squats (53/35)/KB Swings for Reps 

  • September 14, 2016
  • By CFTC
  • Comments Off on 9/15/16
  • in WODS

9/15/16

Drawing (7)

5x3 MU Practice    

KB 2HSw, KB Wall Ball, KB Double Row 30:15 x3

For Time: "Grace" 30 Clean & Jerks (135/95) 

  • September 13, 2016
  • By CFTC
  • Comments Off on 9/14/16
  • in WODS

9/14/16

Drawing (7)

Stretch/Mobility/Skill of Choice    

EMOM 12: 3 Deadlifts at 70%, 6 Deficit Strict HSPUs/ HSPUs

For Time: 2 Rounds, 800m Run, 30 Plate Burpees, 75 DUs 

  • September 12, 2016
  • By CFTC
  • Comments Off on 9/13/16
  • in WODS

9/13/16

Drawing (7)

AMRAP 5: DUs        

KB SwCl R, SwCl L, KB Push Ups 30:15 x3

AMRAP 10: Row 750m, with remaining time, 10 Power Snatches (95/65), 10 C2B Pull Ups 

  • September 11, 2016
  • By CFTC
  • Comments Off on 9/12/16
  • in WODS

9/12/16

Drawing (7)

Stretch/Mobility/Skill of Choice         

EMOM 12: 3 Heavy DB Rows (each side), 6 Strict T2B

Benchmark #11 "Karen" For Time: 150 Wallballs (20/14) 

  • September 9, 2016
  • By CFTC
  • Comments Off on 9/10/16
  • in WODS

9/10/16

Drawing (9)In Partners, EMOM 24: 1 Rope Climb/Burpees for Reps, 5 Thrusters (85/55)/Ball Slams for Reps (20/15)

  • September 8, 2016
  • By CFTC
  • Comments Off on 9/9/16
  • in WODS

9/9/16

Drawing (7)

HSPU Review and Practice        

EMOM 12: 3 Strict Press at 75%, 6 Burpee Box Jumps (24/18)

AMRAP 4: Ski for Calories, Rest 1 Minute, EMOM 8: 3 Power Cleans (155/105), DUs for Reps