Wednesday 29th January 2020

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

Tuesday 26th January 2020

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)

Monday 27th January 2020

CFQ Beach WOD 

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

 

Saturday 25th January 2020

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

Friday 24th January 2020

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.

Thursday 23rd January 2020

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

Wednesday 22nd January 2020

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

Tuesday 21st January 2020

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.

Monday 20th January 2020

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.

Saturday 18th January 2020

“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