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Archive for WODS

  • March 2, 2020
  • By CFTC
  • Comments Off on 3/3/20
  • in WODS

3/3/20

Drawing (7)

Kipping HSPU/ HS Walking Skills - 5 Minutes

Back Squat - 75% 6x3, 1x3+, KB Swing, Clean, Snatch - 5x3 (each side))

AMRAP 8: 8 Hang Power Cleans (175/115), 8 - 3" Deficit HSPUs

  • March 1, 2020
  • By CFTC
  • Comments Off on 3/2/20
  • in WODS

3/2/20

Drawing (7)

Rope Climbs - 5 Minutes

Bench Press - 75% 6x3, 1x3+, Single Arm OH DB Lunge 4 x 10 Steps (L and R Arms ec)

For Time: 21-15-9-15-21 Box Jump Overs (24/20), Alt. DB Snatch (50/35) with 5 Ring MUs after each round

  • February 28, 2020
  • By CFTC
  • Comments Off on 2/29/20
  • in WODS

2/29/20

Drawing (9)

In Partners for Reps - AMRAP 30: Run 1 Mile (20/14 vest), then with remaining time, 10 Deadlifts (225/155), 20 Wall Balls (20/14), 10 OTB Burpees

  • February 28, 2020
  • By CFTC
  • Comments Off on 2/28/20
  • in WODS

2/28/20

Drawing (7)

Kipping HSPU/ HS Walking Skills - 5 Minutes

Back Squat, Strict Press - 60% 1x3, 65% 1x3, 70% 1x3, 75% 1x3 (Deloading)

For Time: 50 S2OH (152/85), Ski 75 Cal (split any way)

  • February 26, 2020
  • By CFTC
  • Comments Off on 2/27/20
  • in WODS

2/27/20

Drawing (7)

DUs - 5 Minutes

Deadlift - 60% 1x3, 65% 1x3, 70% 1x3, 75% 1x3 (Deloading), Reverse Lunge Wall Balls - 5x10 (ec)

AMRAP 11: Row 1000m, and then with remaining time 5 Bar MU, 50 DU

  • February 25, 2020
  • By CFTC
  • Comments Off on 2/26/20
  • in WODS

2/26/20

Drawing (7)

Skill of Choice

Bench Press - 60% 1x3, 65% 1x3, 70% 1x3, 75% 1x3 (Deloading)

"Donald Burns" For Time: 20 Back Squats (135/95), 400m Run, 20 Deadlifts, 400m Run, 20 Cleans, 400m Run, 30 Thrusters, 400m Run

  • February 24, 2020
  • By CFTC
  • Comments Off on 2/25/20
  • in WODS

2/25/20

Drawing (7)

Snatch Review and Warm Up

Max Snatch (Hang, Power, Squat)

Alt. EMOM 10: 1. 4 Rope Climbs and 2. :30 Double KB Front Rack Hold (53/35), Sit Ups for Reps

  • February 23, 2020
  • By CFTC
  • Comments Off on 2/24/20
  • in WODS

2/24/20

Drawing (7)

Clean Review and Warm Up

Max Clean (Hang, Power, Squat)

AMRAP 7: 10 KB Push Ups (62/44), 10 KB Swings, 10 Goblet Squats

  • February 21, 2020
  • By CFTC
  • Comments Off on 2/22/20
  • in WODS

2/22/20

Drawing (9)

In Teams of 4 or 5 for Reps: Rotating EMOM 30 - 1. Hang Power Cleans (125/85), 2. Sit Ups, 3. Alt. DB Snatches (ec 50/35), 4. Burpees to Plate 5. Rest

  • February 20, 2020
  • By CFTC
  • Comments Off on 2/21/20
  • in WODS

2/21/20

Drawing (7)

DUs - 5 Minutes

Bench Press, Deadlift - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1xmax

For Time: 50 Row Cal, 25 C2B Pull Ups, 50m DB Front Rack Walking Lunge (50/35), 25 T2B

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