A. Front Squat

• 3-3-3-3

E2.5M

B. 3 x 3 min AMRAP

• 500m Row
• Max Reps of Wall Balls (7/9)

Rest 3 minutes

Record number of wall ball shots completed for each set.

Can reduce to 400m row to give at 60 sec on wall balls

A. Deadlift

• 2-2-2-2-2

E2M

B. 10 min AMRAP

• 10 Box Jumps (20?/24?)
• 10 Toes to Bar
• 10 Power Clean (42.5/60)

CFQ Beach WOD 

Meet on grass in front of Orange Box at 7.30am.

A. Warm-up

2 rounds:

• Static Hang x 60 seconds (accumulate if needed)
• Handstand Hold x 60 seconds (accumulate if needed)

Followed by…

Two Sets of:

• Scapular Pull-Ups x 5
• Plank Shoulder Taps x 10
• Mountain Climbers x 20

5-10 mins of pull-up drills

B. “Cindy”

20 min MARP of:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

A. Deadlift

• 3-3-3-3

 E3M

In between sets spend 30 sec upside down (Handstand or wall walk)

B. 7RFT

• 4 Handstand Push Ups
• 12 Kettlebell Swings (24/32)

14 min cap

Ideally pick a HSPU standard that can be done unbroken & KB in 1-2 sets max.

Should be quick with fast transitions.

A. EMOM 15

• 1 x Squat Clean

Building to heaviest for the day

B. For time:

• 1200m Run
• 50 Walking Lunge Steps
• 800 Meter Run
• 50 Walking Lunge Step
• 400 Meter Run

15 min cap

PARTNER WOD

 15min AMRAP

Alternate full rounds of:

• 3 Unbroken Power Cleans (50/70)
• 6 Burpee Box Jump-Overs (20?/24?)

Rest EXACTLY five minutes, and then:

15 min AMRAP

Alternate full rounds of:

• 7 Devils Press (15/22.5)
• 7 T2B

A. 12 mins to find 3RM Thruster

 Can take from ground or racks. Must power clean first.

B. 3RFT

• 15 Push Press (35/50)
• 21 Front Squat
• 400m Run

20 min cap

Bar should be scaled so that push press and front squat in max 2/3 sets.

A. Power Snatch

E90sec for 15 (10 sets)

• 3 x singles

(About 10 sec between singles)

B. 3RFT

• 20 Power Snatch (25/35)
• 20 Box Jump Overs (20”/24”)

12 min cap

Fast.

Can power clean for newer athletes.

Power snatch should be in set of 5 minimum – no singles.

“Del”

For Time:

• 25 Burpees
• 400m Run with med ball (7/9)
• 25 Weighted Pull Ups (6/8)
• 400m Run w Ball
• 25 HSPU
• 400m Run w Ball
• 25 Chest to bar
• 400m Run w Ball
• 25 Burpees

30 min cap