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Archive for WODS

  • June 29, 2016
  • By CFTC
  • Comments Off on 6/30/16
  • in WODS

6/30/16

Drawing (7)

EMOM 5: 2 Manmakers  

5 Rounds, 50 DUs, 20 Push Ups, 10 Strict T2B 

EMOM 10: 5 Power Snatches (115/75), 5 Lateral Jumps (EC), Ball Slams (20/15) for Reps 

  • June 28, 2016
  • By CFTC
  • Comments Off on 6/29/16
  • in WODS

6/29/16

Drawing (7)

5x3 Kipping HSPUs 

Deadlift and Bench, 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps  

AMRAP 9: 50m Farmer's Carry (53/35), 10 KB Step Ups (18/12 EC), 20 Plank Knee to Elbow (EC)  

  • June 27, 2016
  • By CFTC
  • Comments Off on 6/28/16
  • in WODS

6/28/16

Drawing (7)

DU Practice 

50 Heavy Wall Balls  

For Time: 100 Calorie Row (Damper Setting 6/4, 10 Minute Max), Rest 2 Minutes, then 3 Rounds, 20 Hang Squat Cleans (115/75) and 20 Sit Ups, w/5 OTB Burpees EMOM 

  • June 26, 2016
  • By CFTC
  • Comments Off on 6/27/16
  • in WODS

6/27/16

Drawing (7)

Supabata 6: Hollow Body Rocks, Back Extensions 

Squat, 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps, 6x6 Ring Dips 

Benchmark #13 For Time: 50 Double KB Clean & S2OH (53/35)  

  • June 24, 2016
  • By CFTC
  • Comments Off on 6/25/16
  • in WODS

6/25/16

Drawing (9)In Teams of 4: Row 4000m/Ski 4000m, Bar Hang/Manmakers for Reps

  • June 23, 2016
  • By CFTC
  • Comments Off on 6/24/16
  • in WODS

6/24/16

Drawing (7)

Ski 1600m for Time 

Tabata: KB Swings, Russian Twists, KB SDHP  

AMRAP 9: Run 100m, 10 Back Squat (115/75), 1 Rope Climb 

  • June 22, 2016
  • By CFTC
  • Comments Off on 6/23/16
  • in WODS

6/23/16

Drawing (7)

Every :90 for 4 Rounds: 2 Rope Climbs

Press, 70% 1x1, 77.5% 1x1, 82.5% 5x3 (max last set), 6 Heavy Sled Pulls 

For Time: 100, 80, 60, 40, 20 DUs, 15, 12, 9, 6, 3 HSPUs

  • June 21, 2016
  • By CFTC
  • Comments Off on 6/22/16
  • in WODS

6/22/16

Drawing (7)

Stretch/Mobility/Skill of Choice

EMOM 10: 2 Squat Cleans (70% of max), 1 S2OH

AMRAP 20: Row 500m, 20 T2B, 20 OH Lunges (95/65 EC) 

  • June 20, 2016
  • By CFTC
  • Comments Off on 6/21/16
  • in WODS

6/21/16

Drawing (7)

AMRAP 5: DU Flight Simulator 

Bench and Squat, 70% 1x1, 77.5% 1x1, 82.5% 5x3 (max last set) 

AMRAP 10: Ski 750m, then with remaining time, 10 Alternating DB Snatches (EC 35/25), 10 Box Jumps (24/18) 

  • June 19, 2016
  • By CFTC
  • Comments Off on 6/20/16
  • in WODS

6/20/16

Drawing (7)

Tabata 4: Wall Walk Hold, Plate Hold

Deadlift, 70% 1x1, 77.5% 1x1, 82.5% 5x3 (max last set), 5x10 Hollow Body Rocks 

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)