WODs November 10th – 16th

JB and Jesse

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH / CONDITIONING:

8 min Cindy or row for calories
8 min to find 5RM back squat
8 min Row for calories or Cindy

Performed with a 24-min running clock. No rest between portions

TUESDAY

WOD:

SKILL:

10 min to find a max distance broad jump

CONDITIONING:

“Brenton”
5 Rounds for time:
100 ft bear crawl
100 ft broad jump

After every 5 broad jumps, you must stop in place and perform 3 burpees.

Challenge: Add a 20 lb weight vest.

WEDNESDAY

WOD:

SKILL:

8 min skill work on rope climb
8 min skill work on stone shouldering

STRENGTH/SKILL:

EMOM 20 min
Odd: 1 rope climb
Even: 1 stone to shoulder

THURSDAY

WOD:

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STRENGTH:

15 min to run 800 m and then find a 3RM Push Press

15 min to run 800 m and then find a 3RM Front Squat

* Performed with a 30 minute running clock.  No rest between portions

FRIDAY

WOD:

MOBILITY:

15 minutes becoming a “Supple Leopard” for overhead squats

STRENGTH:

Overhead Squats 3-3-3-3-3-3-3

SATURDAY

Oly lifting clinic with Jeff.

1 Hour of technique work, then 30 minutes of heavy lifting.

Free to CFI athletes and their guests.

 

 

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