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Archive for WODS

  • March 19, 2019
  • By CFTC
  • Comments Off on 3/20/19
  • in WODS

3/20/19

Drawing (7)

Handstand Practice w/Remaining Time

Bench Press and Deadlift - 5 @ 40%, 5 @ 50%, 5 @ 60%, Strict Weighted Rings Dips -9->1

AMRAP 3: 20 DUs, 5 Double DB Push Press (50/35), Rest 1 Minute, AMRAP 3: 20 DUs, 20 Plank Knee to Elbow (ec), Rest 1 Minute, AMRAP 3: 20 DUs, 5 Double DB Push Press (50/35), Rest 1 Minute, AMRAP 3: 20 DUs, 20 Plank Knee to Elbow (ec)

  • March 18, 2019
  • By CFTC
  • Comments Off on 3/19/19
  • in WODS

3/19/19

Drawing (7)

Handstand Practice w/Remaining Time

Hang Power Clean + Power Clean - 3x3 @ 75%, 2x2 @80%, 2x1 @ 85%, 

AMRAP 16: Run 400m, 10 C2B, 10 Hang Power Cleans (185/125)

  • March 17, 2019
  • By CFTC
  • Comments Off on 3/18/19
  • in WODS

3/18/19

Drawing (7)

EMOM 5: 2 Wall Walks with 3 Shoulder Taps on each side

Strict Press - 5 @ 40%, 5 @ 50%, 5 @ 60%, 8 -> 1 Strict Deficit HSPUs, 4x25m Walking Front Rack DB Lunges

For Time: "Karen" 150 Wall Balls (20/14)

  • March 14, 2019
  • By CFTC
  • Comments Off on 3/15/19
  • in WODS

3/15/19

Drawing (7)

5 Minutes Free Handstand Practice

Deadlift, Bench Press - 5 @ 75%, 3 @ 85%, 1+ @ 95%

AMRAP 11: Run 800m then w/remaining time 5, 10, 15...Deadlift (225/155), Burpee Box Jump Overs (24/20)

  • March 13, 2019
  • By CFTC
  • Comments Off on 3/14/19
  • in WODS

3/14/19

Drawing (7)

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

Clean - 3x3 @ 75%, 2x2 @ 80%, 9->1 Strict Pull Ups 

For Time: Row 750m, 50 Plank Rows (50/35), Row 750m

  • March 12, 2019
  • By CFTC
  • Comments Off on 3/13/19
  • in WODS

3/13/19

Drawing (7)

Handstand Practice w/Remaining Time

Strict Press- 5 @ 75%, 3 @ 85%, 1+ @ 95%, 5 Rounds - 10 Russian Twists, 10 Saxon Side Bends, 2 TGU (each side)

For Time: Ski 100/80 Cal, 80 Air Squats, 60 Russian KB Swings (71/53), 40 Goblet Lunges (ec), 20 T2B

  • March 11, 2019
  • By CFTC
  • Comments Off on 3/12/19
  • in WODS

3/12/19

Drawing (7)

Tabata 4: Plate Hold, Half Wall Hold

Snatch Pull - 3x3 @ 95%, Snatch - 5x3 @ 75%

Rotating EMOM 15: Alt. DB Snatches (50/35), DUs, HR Push Ups

  • March 10, 2019
  • By CFTC
  • Comments Off on 3/11/19
  • in WODS

3/11/19

Drawing (7)

Tabata 4: Plate Hold, Half Wall Hold

Sprint Rows - 4x300m, w/1:30 Rest b/t Rounds, Back Squat - 5 @ 75%, 3 @ 85%, 1+ @ 95%

AMRAP 7: 8 Power Cleans (125/85), 6 Front Squats, 4 S2OH

  • March 8, 2019
  • By CFTC
  • Comments Off on 3/9/19
  • in WODS

3/9/19

Drawing (9)

In Partners For Time: 5 Rounds, Run 800m, 50 Wall Balls (20/14), 50 Med Ball Sit Ups

 

 

  • March 7, 2019
  • By CFTC
  • Comments Off on 3/8/19
  • in WODS

3/8/19

Drawing (7)

Tabata 4: Wall Walk and Hold, Hollow Body Hold

Strict Press, Deadlift - 3 @ 70%, 3 @ 80%, 3+ @ 90%

For Time: 5 Rounds, 4 Ring MUs, 6 Burpees, 8 American KB Swings (62/44)

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