Strength
Bench Press
WOD
-100 Single Unders
-30 KBS
-30 BJ
-100m Run
-100 Single Unders
-25 KBS
-25 BJ
-100m Run
-100 Single Unders
-20 KBS
-20 BJ
-100m Run
-100 Single Unders
-15 KBS
-15 BJ
-100m Run
-100 Single Unders
-10 KBS
-10 BJ
-100m Run
Strength
Deadlift
WOD
Partner WOD for Time
-50 Deadlift
-25 Burpees over the Bar
– 50 Cleans
-25 B.O.B
-50 Push Press
-25 B.O.B
-50 Back Squat
-25 B.O.B
Only one athlete working at a time.
Strength
Wendler Press
WOD
3 Rounds for Time
-12 T2B
-21 Hang Power Snatches
-400m Run
Strength
Wendler Back Squat
WOD
8 Minute AMRAP
-8 Squat Cleans 155/105
-8 Pull-ups
2 Minute Break
8 Minute AMRAP
-8 Dumbbell Snatches 45/35
-8 Burpees
Oscar Puentes
Hero
WOD
-7 Wall Walks w/ your partner
-21 Burpee Box Step-ups w/ your partner
-503 meter run w/ your partner
-20 Kettle Bell Swings W/ your partner
-503 meter run w/ your partner
-15 Overhead Walking Lunges W/your partner (15 each leg)
-503 meter run w/ your partner
For the duration of the WOD each athlete will carry a K-9 leash and your partner will be a kettle bell. For every movement in the WOD your partner must accompany you if possible perform the movement with your partner.
T-shirts will still be available for purchase any donation of 20 or more will get a shirt with all donations going to his family.
Strength
Wendler Deadlifts
WOD
2 Rounds for Time
-400 Meter Run
-30 Knees to Chest
-30 Deadlift 135/95
-30 Air Squats
Don’t forget we got new CFP shirts and we also got the shirts for Friday’s hero WOD, any donation over 20 dollars will get you a hero WOD shirt.
Strength
Press
Skill
10×1 Push Press, Push Jerk try to complete unbroken at 135/95
“Mini WOD Hump Day”
7 Minute AMRAP
-100 Meter Run
-7 Toes 2 Bar
-7 Box Jumps
2 Minute Rest
5 Minute AMRAP
-5 Pull-ups
-5 Burpees
– 5 Strict Press 95/65
2 Minute Rest
4 Minute AMRAP
-4 HSPU
-4 Ring Dips
-4 Snatches 95/65
Strength
Wendler Back Squat
Skill Work
6×1 Squat with a 5 second pause at the bottom
W/ a running clock complete on your own.
WOD
-15 Over Head Squats 75/53
-10 Wall Balls 20/14
-15 Slam Balls 20/14
-10 Sumo Deadlift High Pulls 75/53
Strength
Bench Press
Skill Work
Clean & Jerk
7 minute EMOM
1 Power Clean, 1 Hang Clean, 1 High Hang Clean, 1 Jerk. As heavy as possible for the weight.
WOD
For Time
20 Minute Time Cap
-100 Calorie Row
-80 Double Unders
-60 Push-ups
-40 Single Arm Dumbbell Thrusters 45/25
-20 Clean & Jerk 155/105
Sal’s Birthday WOD!!!
8/9/1981
34 Minute Time Cap
-34 Squat Cleans
-34 Deadlifts
-34 Floor Press
-34 Cleans
-34 Push Press
-34 Snatches
-34 Squats
-34 Unbroken Double Unders or else start back at 0