Skill/Strength
7 Sets, On the 2:00:
3 Hang Squat Cleans + Split Jerk
*30 Double-Unders Before Each Set. Athlete’s Choice on Weights.
WOD
Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Bike
4th: 10 Chest to Bar Pull-Ups
Skill/Strength
Build to a Heavy Complex:
2 Push Jerks + 1 Split Jerk
WOD
21-18-15-12-9:
Box Jump Overs (30/24)
Sumo Deadlift High Pull (115/80)
Push Press (115/80)
The “Batman” Hero WOD is dedicated to Sergeant Andrew Joseph Doiron, who, on Friday, March 6, 2015, was killed in action while serving on Operation Impact in Iraq at the age of 31
“THE BATMAN’
For Time
Buy-In:
100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (24/16 kg)
200 meter Run
All of the above with a weight vest (20/14 )
Buy-Out
4 Rounds of 5 Deadlifts (80% max)
DON’T FORGET TO GO SUPPORT YOUR COACHES PAST AND PRESENT ALONG WITH CURRENT ATHLETES AS THEY REPRESENT CFP AT THE TEAM EVENT BEING HELD AT I.V.C.F, ON SATURDAY 4/21/2018!!!!!!
“CFP TRIATHLON”
-1k Run (2 laps)
-2k Row
3k Bike (1.9 miles)
2k Row
1k Run (2 laps)
Last Day of Hatch
Back/Front Squat
1×5/1×5 60%
1×5/1×5 70%
1×5/1×5 75%
1×5 75%
WOD
4 Rounds of 2:00 on, 2:00 Off:
-15 Chest to Bar Pull-ups
-15 Wallballs (30/20)
-Max Calorie Assault Bike in time remaining
Score is Total Calories
Skill/Strength
Clean Deadlift
7 Sets of 2 @ 90%
WOD
EMOM x 16 (4 Rounds):
-7 KBS (70/53) + 7 T2B
-15 Box Jumps (24/20)
-7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
– 15/12 Calorie Row
Week 12
Back/Front Squat
1×5/1×5 60/65%
1×5/1×5 70%
1×5/1×5 75%
1×5 75%
WOD
For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift (275/185)
“Chris Kyle”
3 Rounds For Time
-40 KBS (53/35)
-40 Box Jumps
-40 Thrusters (65/45)
-40 Elevated Push-ups (feet on 24/18 box)
Skill/Strength
10 Rounds:
Assault Bike Conditioning
:20 Seconds Fast, :40 Seconds Light
WOD
Teams of 2:
AMRAP 25:
-Calorie Row
-7 Box Jumps (24/20)
-7 Chest to Bar Pull-Ups
Rower is Always Moving
Skill/Strength
1×5/1×5 60%
1×5/1×5 65/70%
1×5/1×5 70/75%
1×5/1×5 70/80%
WOD
AMRAP 3:
-6 Squat Clean Thrusters (115/80)
-6 T2B
rest 3 minutes
AMRAP 3:
-4 Squat Clean Thrusters (135/95)
-6 T2B
rest 3 minutes
AMRAP 3:
-2 Squat Clean Thrusters (155/105)
-6 T2B
