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Archive for WODS

  • July 1, 2021
  • By CFTC
  • Comments Off on 7/2/21
  • in WODS

7/2/21

Drawing (7)

Lift Form Review/Mobility

Front Squat - 3x2 @ 90%, Squat Clean & Jerk - 3x1 @ 90%, Russian Twists 3x20 (ec)

AMRAP 15: Row 100m, 200m, 300m..., OHS (115/75) 5, 10, 15, 20...

 

  • June 30, 2021
  • By CFTC
  • Comments Off on 7/1/21
  • in WODS

7/1/21

Drawing (7)

Lift Form Review/Mobility

Snatch Pull - 5x4 @ 90% (of Snatch), Snatch From Mid-Hang - 6x2 @ 65%, Sit-Ups - 4x20

For Time: 4 Rounds, 200m Farmer's Carry (53/35), 300m Run

 

  • June 29, 2021
  • By CFTC
  • Comments Off on 6/30/21
  • in WODS

6/30/21

Drawing (7)

Lift Form Review/Mobility

Every :90 x 9: 1. Back Squat - 85% 3x3, 2. 20 KB Swings (Russian, Heavy), 3. 10 Single Arm DB Rows (each arm)

For Time: 10-1 T2B, 1-10 S2OH (135/95)

 

  • June 28, 2021
  • By CFTC
  • Comments Off on 6/29/21
  • in WODS

6/29/21

Drawing (7)

Lift Form Review/Mobility

Snatch Balance - 2x2 @ 80%, Squat Snatch - 3x1 @ 90%, Deadlift - 3x6 @ 65%

EMOM 12: 1. 3 Rope Climbs, 2. 20 Ball Slams (20/15) 3. Burpee Box Jump Overs (24/20) for Reps

 

  • June 27, 2021
  • By CFTC
  • Comments Off on 6/28/21
  • in WODS

6/28/21

Drawing (7)

Lift Form Review/Mobility

Clean Pull - 5x4 @ 90% (of clean), Power Clean From Mid-Hang - 6x2 @ 65%, Airborne Lunges - 4x7 (each leg)

"Good Gravy" For Time: 40/28 Cal Ski, 40 HSPUs, 40 Alt. DB Snatches (50/35 ec), 40 Double DB Front Squats (Rest :30 after each movement)

 

  • June 25, 2021
  • By CFTC
  • Comments Off on 6/26/21
  • in WODS

6/26/21

Drawing (9)

Anniversary WOD - 9 Years "Nine and Fine" 9 Rounds for Time: 9 Deadlifts (115/75), 9 Bar Facing Burpees, 9 Hang Power Cleans, 9 Wall Balls (20/14), 9 Front Squats, 9 Pull Ups, 9 S2OH, 9 American KB Swings (53/35), 9 Cal Row

 

 

  • June 24, 2021
  • By CFTC
  • Comments Off on 6/25/21
  • in WODS

6/25/21

Drawing (7)

Lift Form Review/Mobility

Squat Snatch - 80% 5x1, Clean & Jerk - 80% 5x1

For Time: 4 Rounds, Run 100m, 5 Thrusters (125/85), 5 T2B, Rest 2, 3 Rounds, Run 200m, 5 Thrusters (135/95), 5 T2B, Rest :90, 2 Rounds, Run 300m, 5 Thrusters (155/105), 5 T2B, Rest 1 Minute, 1 Round Run 400m, 5 Thrusters (165/115), 5 T2B

 

  • June 23, 2021
  • By CFTC
  • Comments Off on 6/24/21
  • in WODS

6/24/21

Drawing (7)

Lift Form Review/Mobility

Front Squat - 3x3 @ 85%, Snatch Balance - 3x2 @ 75%, Strict Weighted C2B Pull Ups - 10->1

AMRAP 12: 50 DUs, 40 Sit Ups, 30 KB Swings (Russian 53/35), 20 KB Push Ups, 10 KB Box Step Ups (ec)

 

  • June 22, 2021
  • By CFTC
  • Comments Off on 6/23/21
  • in WODS

6/23/21

Drawing (7)

Lift Form Review/Mobility

Clean Pull - 5x5 @ 85% (of clean), 3-Position Clean (floor, knee, mid-thigh) - 5x1 @ 65%, Single Arm Seated DB Strict Press - 4x7 (each arm)

Alt. EMOM 10: 1. 4 Power Cleans (205/145), 2. Row for Cal

 

  • June 21, 2021
  • By CFTC
  • Comments Off on 6/22/21
  • in WODS

6/22/21

Drawing (7)

Lift Form Review/Mobility

Back Squat - 5x5 @ 75%, Push Ups - Max Reps then 1@ 75%, 2@ 50%

AMRAP 20: Ski 20/15 Cal, 25m DB Front Rack Walking Lunges (50/35x2), 10 Plank Rows (ec)

 

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