WODs July 6th – 12th

10492566_799870646720140_3888605500006604436_n

 

SUNDAY

Sunday Fun Day!

MONDAY

WOD:

STRENGTH:

Back Squat
4×4 @ 110% of 5RM, E4MOM

-then-

30 Glute Ham Raises
50 GHD situps

*partition as needed

Tuesday

WOD:

CONDITIONING:

10-9-8-7-6-5-4-3-2-1
Strict pullups
Strict ring dips
2x Jumping lunges (alternating)

WEDNESDAY

WOD:

“Partner Nukes”
**One partner works at a time**

In 8 min
Run 4x400m (switch partners every 400m)
AMRAP Deadlift @ 315/175 lb in remaining time

In 10 min
Run 4x400m (switch partners every 400m)
AMRAP Power Clean @ 225/145 lb in remaining time

In 12 min
Run 4x400m (switch partners every 400m)
AMRAP Overhead Squats @ 135/95 lb in remaining time

THURSDAY

WOD:

STRENGTH:

12 min to find a max in the complex
Power Clean +Push Press + Front Squat + Push Jerk

CONDITIONING/STRENGTH:

50 Burpees
20 Front Squats @ 70% 1RM (Rx= take bar from ground)
5 Rope Climbs

FRIDAY

WOD:

SKILL:

15 min work on Handstand Walking

STRENGTH

Deadlift
1×2 @ 95%

-then-

E2MOM 4 min (3 sets)
3 reps @ 70%

**Jump Rope Seminar at 6:30 PM**

SATURDAY

WOD:

No Class Saturday July 12th!

There are two great options for fitness this Saturday.

1.) Jump N Rope Seminar at 2pm at CFI

Register here!  There are spots open.

2.) Canoe/Kayak trip with other CFI athletes and coaches.  We need to know a head count of anyone wanting to reserve a canoe or Kayak so email us or sign up at the gym.

Details about the canoe trip here!

 

%d bloggers like this: