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Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 kettle bell swings (35/25)
10 abmat sit ups
10 good mornings
10 squats
Strength:
Power cleans 5-5-3-1-1-1
WOD:
"Nancy"
15 overhead squats (95/65)
Run 400 meters
5 rounds for time.
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Bench press 5-5-3-1-1-1
30 dips
WOD:
7 pull ups
12 ring push ups
15 box jumps (20 inch)
Run 250 meters
AMRAP 20 minutes
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 chin ups
10 abmat sit ups
10 good mornings
10 squats
Strength:
Back squats 5-5-3-1-1-1
Deadlifts 5-5-3-1-1-1
30 back squats @ 50% of 1RM
30 straigt leg deadlifts at 50% of 1RM
Not for time, just get it done.
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 pull ups
10 abmat sit ups
10 back extensions
10 squats
10 second L sit
Strength:
Shoulder press 5-5-3-1-1-1
WOD:
12 shoulder press (95/65)
12 man maker push ups (25/15)
12 GHD sit ups
20 double unders
AMRAP 20 minutes
Then: 2 minute plank
Rest day or make up one of the past five WODs.
Congratulations to all of the CFEC Athletes who participated in the Metrodash today. CFEC Athletes dominated the event with Matt having the fastest male finish time and Laura having the second fastest female time with both winning the Thor Division. The CFEC Men's Team consisting of Beau, Chris, Ryan and Jason had the best male team time of the day and Erin and Victoria's team won the female team afternoon heat. Job well done everyone!!!
WOD:
Run 500 meters
200 foot overhead walking lunge steps (45/25)
30 dumbell thrusters (45/25)
300 foot bear crawl
250 meter sandbag carry
2 rope climbs
150 meter shuttle run (20/14)
100 meter sled drag (135#)
20 sandbag push ups
30 tire flips
30 box jumps (24 inch)
30 kettle bell swings (53/35)
250 meter overhead barbell carry (95/65)
For time.
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 kettle bell swings (35/25)
10 abmat sit ups
10 good mornings
10 squats
Strength:
Power cleans 5-5-3-1-1-1
WOD:
Run 1 mile AFAHP
Then, AMRAP of:
3 hang power cleans (135/95)
5 heel claps
7 tire jumps (34 inch)
9 burpees
25 minutes.
Post 1RM power clean, 1 mile time, and rounds and reps to the board.
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Bench press 5-5-3-3-3
WOD:
10 wall ball sit ups (20/14)
20 true push ups
30 double unders
Sprint 25 meters FWD, run 25 meters BWD. 2 times.
AMRAP 20 minutes
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 chin ups
10 abmat sit ups
10 good mornings
10 squats
Strength:
Back squats 5-5-3-1-1-1
Deadlifts 5-5-3-1-1-1
30 back squats at 50% of your 1RM
30 straight leg deadlifts at 50% of your 1RM
Not for time, just get it done.
