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Archive for WODS

  • April 14, 2016
  • By CFTC
  • Comments Off on 4/15/16
  • in WODS

4/15/16

Drawing (7)

DUs/Jump Rope

EMOM 10: 10-1 Strict Pull Ups/Ring Rows

For Time: 3 Rounds, 200m Run, 10 Hang Power Cleans (125/85), 10 T2B 

  • April 13, 2016
  • By CFTC
  • Comments Off on 4/14/16
  • in WODS

4/14/16

Drawing (7)

Tabata 4: Pull Up Isometric Holds, :10 Hold, :20 Rest x 10

Squat, Bench, 50% 1x8, 55% 1x8, 60% 1x8, 65% 1x8

AMRAP 9: 10 HSPUs, 30 DUs, 10 DB Lunges (EC 35/25)

  • April 12, 2016
  • By CFTC
  • Comments Off on 4/13/16
  • in WODS

4/13/16

Drawing (7)

Ski Sprints, 4x250m w/1 minute of rest between rounds 

EMOM 8: 3 Swing, Clean, Snatch (each arm)

For Time: 750m Row, 12 Power Snatches (105/75), 3 Rope Climbs, 500m Row, 9 Power Snatches, 2 Rope Climbs, 250m Row, 6 Power Snatches, 1 Rope Climb

  • April 11, 2016
  • By CFTC
  • Comments Off on 4/12/16
  • in WODS

4/12/16

Drawing (7)

DUs/Jump Rope

Press, 50% 1x8, 55% 1x8, 60% 1x8, 65% 1x8

Five rounds for max reps of: Wall Balls (20/14), Pull Ups

  • April 10, 2016
  • By CFTC
  • Comments Off on 4/11/16
  • in WODS

4/11/16

Drawing (7)

Tabata 4: Ring Static Holds

Deadlift, 50% 1x8, 55% 1x8, 60% 1x8, 65% 1x8 

Benchmark #2 "King" EMOM 10: 5 Front Squats (115/75), OTBox Burpees (18/12) for reps 

  • April 8, 2016
  • By CFTC
  • Comments Off on 4/9/16
  • in WODS

4/9/16

Drawing (9)

In Teams of 4, For Time: Row 6000m switching every 500m, with DUs, Air Squats, DB Push Press for Reps  

  • April 7, 2016
  • By CFTC
  • Comments Off on 4/8/16
  • in WODS

4/8/16

Drawing (7)

Free Practice Pull Ups/C2B/MUs - Shoulder Mobility  

6 Rounds, 1 Sled Pull, 8 Strict T2B, 8 Double KB Rows 

For time: 15 Thrusters (95/65), 10 Pull Ups, Ski 400m, 10 Thrusters, 20 Pull Ups, Ski 400m, 5 Thrusters, 30 Pull Ups, Ski 400m 

  • April 6, 2016
  • By CFTC
  • Comments Off on 4/7/16
  • in WODS

4/7/16

Drawing (7)

5x5 Pull Ups/C2B/Bar Muscle Ups - Kipping Swing Practice 

Squat, Press 50% 1x5, 60% 1x3, 70% 1x1, 75% 1x10+ 

EMOM 5: Row for Calories (12/10), rest 2 Minutes, then AMRAP 5: 10 Star Jumps, 10 Push Ups, 10 Sit Ups 

  • April 5, 2016
  • By CFTC
  • Comments Off on 4/6/16
  • in WODS

4/6/16

Drawing (7)

EMOM 6: 5 Snap to Hollows, 5 Snap to Arches with PVC

6x6 Ring/Bar Dips, EMOM 10: 10 Heavy KB Swings 

For Time: 4 Rounds, 10 Power Cleans (125/85), 10 S2OH, 50 DUs  

  • April 4, 2016
  • By CFTC
  • Comments Off on 4/5/16
  • in WODS

4/5/16

Drawing (7)

Strict Pull Up/Kipping Pull Up/Bar Muscle Up Progression

5x10 Pendlay Rows

For Time: 800m, 50 KB Swings (53/35), 40 Back Squats (95/65), 30 T2B, 20 Lateral Jumps (HC), 10 Front Rack Lunges (HC), 800m 

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