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CFGV WOD

Wednesday

15 Minutes

Establish:

1 Rep max split jerk

2 Rep max push jerk

3 Rep max push press

  • Establish heavy split jerk first then push jerk and then push press

 

12 Minutes

Every minute on the minute (3 Rounds)

April 24, 2018

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Tuesday

As many reps as possible in 4 minutes

15-12-9

Wallballs 20/14

Pull-ups

  • Max Calorie Row in time remaining
  • Rest 4 minutes

As many reps as possible in 4 minutes

12-9-6

Sandbag over the  shoulder 100/60

Toes to bar

  • Max Calorie

April 23, 2018

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Sunday

3 Rounds:

5 Bench press (As heavy as possible)
5 Dumbbell rows (each arm)
10 Parallette push-ups
10 Ring Rows

Then…

Assault Bike 100 Calories

Then…..

3 Rounds:

5 Bench press (As heavy as possible)
5 Dumbbell rows (each arm)…

April 21, 2018

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Saturday

For Time

1,000 meter Row

Then 10 Rounds of:

7 Bar Facing Burpees

3 Thrusters 95/65

Then,

1,200 meter Med Ball Run 20/14

 

 

April 20, 2018

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Friday

“Old Rogue AMRAP”

As Many Rounds As Possible In 20 Minutes

20- Eye level swings 53/35

20- Overhead squats 45/35

10 Pull-ups

5 Wall climbs

  • Wall climb = chest to deck at bottom and nose to wall at top for

April 19, 2018

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Thursday

Thursday

For Time:

50 Wallball 20/14-10/9

40 Ab mat sit-ups

30 Alternating dumbbell snatches 50-45/35-30

20 Lateral burpees over dumbbell

10 Clean and jerk 185/115

20 Lateral burpees over dumbbell

30 Alternating dumbbell snatches

40 Ab mat sit-ups

50 Wallball

April 18, 2018

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Wednesday

Deadlifts

  • 5-5-5-5-5
  • New set every 2:00
  • Progressive
  • Singles (no touch and go)

12 minutes

Every minute on the minute for 4 rounds

Minute 1: :30 Max 20’ shuttle runs

Minute 2: :30 Max rep box jump overs 24/20

Minute 3:

April 17, 2018

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Tuesday

For Time

Row 1000m (Assault Bike 2000m)

21 Front squats 135/85

21 Toes to bar

Row 750m (Assault Bike 1500m)

15 Front squats

15 Toes to bar

Row 500m (Assault Bike 1000m)

9 Front squats

9 Toes to bar

April 16, 2018

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Monday

20 Minutes

Every 2 minutes for 10 total rounds:

5/3 Ring Dips

5 Power cleans 135/85 lbs

7 Burpees

 

RX+ “Hulk Hogan”

3 Muscle Ups

5 Power Cleans 185/125

7 Burpees

* Record your times for each round

 …

April 15, 2018

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