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Archive for WODS

  • March 24, 2021
  • By CFTC
  • Comments Off on 3/25/21
  • in WODS

3/25/21

Drawing (7)

Handstand Practice w/Remaining Time

Alt. EMOM 15: 1. High Hang Power Snatch + Low Hang Power Snatch + Power Snatch (2+2+1) @ 65, 70, 75, (1+1+1) 80, 85% of HPS, 2. Snatch Grip Bent Over Rows - 8, 3. Rest

For Time: 100 DUs, 75 Ball Slams (does not need to be below parallel), 50 Burpees

 

  • March 23, 2021
  • By CFTC
  • Comments Off on 3/24/21
  • in WODS

3/24/21

Drawing (7)

Every :30 x 6: Wall Walk w/3 Hand Taps on Each Side

Back Squat - 3 @ 70, 3 @ 80, 3+ @ 90%, Heavy KB Swings - 5x10 (increasing weight)

AMRAP 13: 30 Wall Balls (20/14), 30 T2B, 30 DB Lunges (ec 50/35 one DB OH and one DB at Shoulders)

 

  • March 22, 2021
  • By CFTC
  • Comments Off on 3/23/21
  • in WODS

3/23/21

Drawing (7)

Tabata 4: Alternate Plate Hold, Half Wall Hold

n/a

For Total Meters: Row 1 minute, Rest 1 minute, Row 2 minutes, Rest 2 minutes, Row 3 minutes, Rest 3 minutes, Row 4 minutes, Rest 4 minutes, Row 3 minutes, Rest 3 minutes, Row 2 minutes, Rest 2 minutes, Row 1 minute

 

  • March 21, 2021
  • By CFTC
  • Comments Off on 3/22/21
  • in WODS

3/22/21

Drawing (7)

Handstand Practice w/Remaining Time

EMOM 16: 1. Strict Press - 3 @ 70, 3 @ 80, 3+ @ 90%, 2. 3 Rope Climbs, 3. 1:00 Plank Hold, 4. Rest

For Time: 5 Rounds, 15 Deadlifts (185/135), 200m Run Sprint

 

  • March 19, 2021
  • By CFTC
  • Comments Off on 3/20/21
  • in WODS

3/20/21

Drawing (9)

Individual or Partner (Split Reps, You Go - I Go)

"Andi-ish” For Time: 100 Calorie Row, 100 Push Presses, 100 Sumo Deadlift High Pulls, 100 Front Squats (this was written before the Open announcement, so feel free to show up and we can sub movements if your back is a little tired!)

 

  • March 18, 2021
  • By CFTC
  • Comments Off on 3/19/21
  • in WODS

3/19/21

Drawing (7)

Tabata 4: Wall Walk and Hold, Hollow Body Hold

Back Squat - 5 @ 65, 5 @ 75, 5+ @ 85%, Strict C2B Pull Ups - 5x10

For Time: 3 Rounds, 100 DUs, 10 HSPUs (3in Deficit), 10 Clean and Jerks (135/95)

 

  • March 17, 2021
  • By CFTC
  • Comments Off on 3/18/21
  • in WODS

3/18/21

Drawing (7)

Handstand Practice w/Remaining Time

Sprint - 4 Rounds, 200m Run, 250m Ski, Rest 2 Minutes

AMRAP 2 x 4 w/1 Minute of Rest Between, Each w/100m Farmer's Carry (62/44) Buy In, then 1. T2B, 2. American KB Swings, 3. KB Push Ups, 4. Goblet Lunges for Reps

 

  • March 16, 2021
  • By CFTC
  • Comments Off on 3/17/21
  • in WODS

3/17/21

Drawing (7)

Reverse Tabata 4: Box Handstand Holds

EMOM 9: 1. Deadlift - 5 @ 65, 5 @ 75, 5+ @ 85%, 2. 15 High Box Jumps (30/24), 3. Rest

Alt. EMOM 14: 1. 5 Hang Power Snatch (125/85), 5 OHS, 2. Row for Cal

 

  • March 15, 2021
  • By CFTC
  • Comments Off on 3/16/21
  • in WODS

3/16/21

Drawing (7)

Every :30 x 6 - 1 Wall Walk

Strict Press - 5 @ 65, 5 @ 75, 5+ @ 85%

For Time: 800m Run, 10 Single Arm DB Thrusters (5R/5L, 50/35), 10 C2B Pull Ups, 600m Run, 20 Single Arm DB Thrusters (10R/10L), 20 C2B Pull Ups, 400m Run, 30 Single Arm DB Thrusters (15R/15L), 30 C2B Pull Ups, 200m Run, 40 Single Arm DB Thrusters (20R/20L), 40 C2B Pull Ups

 

  • March 14, 2021
  • By CFTC
  • Comments Off on 3/15/21
  • in WODS

3/15/21

Drawing (7)

Tabata 4: OH Plate Holds

EMOM 12: 1. Hang Power Cleans - 5 @ 65, 5 @ 75, 5+ @ 85%, 2. 10 Hollow Body Rocks, 10 Back Extensions, 3. 10 Bent Over Rows, 4. Rest

AMRAP 12: 2, 4, 6, 8, ...Ski for Cal, DB Burpee Box Step Overs (ec 50/35 on 18/14)

 

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