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CFGV WOD

Saturday

For Time:

“B-1”

HERO WOD

3 Rounds For Time:

400 Meter Run

21 Kettlebell Swings (53/35)

15 Knees-to-Elbow

9 Dips (Bar dips)

 

July 20, 2018

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Friday

As Many Rounds As Possible In 20 Minutes:

2 Rounds of Cindy

1 Round of DT

  • Cindy = 5 pull ups, 10 push ups, 15 air squats
  • DT = 12 deadlifts, 9 hang power cleans, 6 push jerks 155/105

July 19, 2018

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Thursday

Partner WOD

Teams of 2

3 Rounds For Time:

15-12-9

Row Calories

15-12-9

Burpees

200m Farmers Carry (53/35)

  • You go I go format
  • Example P1 does 15 calorie row, p2 15 calorie row, p1 does 12 calorie row, p2 does

July 18, 2018

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Wednesday

Back Squats

  • On minutes 0, 4, 8, 12, and 16: Perform 3 paused Back Squats ( :02 pause in bottom of squat)
  • Progressive

Front Rack Lunges

  • On minutes 2, 6, 10, 14, and 18: Perform 10 Alternating Front-Rack Lunges
  • Same

July 17, 2018

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Tuesday

For Time

Run 1600m (row option 500m intervals)

Bike 1.5 miles or 2400m 

  •  Perform 15 burpees jump and touch 6″ target above standing reach after every 400m run (after 400,800,1200,1600m) 60 total

 …

July 16, 2018

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Monday

As Many Reps As Possible In 4 Minutes:

500/400m Row

21 Power snatches 75/55

  • Max rep toes to bar in remaining time
  • Rest 4:00

As Many Reps As Possible In 4 Minutes:

500/400m Row 

15 Power snatches 95/65

  • Max rep

July 15, 2018

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Friday

Skill:

P-bar walk
Kipping dips

For Reps

5 Rounds:
:30 Assault Bike Cal
Rest :30
:30 Wallball 20/14-10/9
Rest :30
:30 Dips (P-bar or matadors)
Rest :30
:30 Alternating Box Step-ups 20″ 35/20lbs
Rest :30
* Score total reps

July 12, 2018

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Thursday

Teams of 2

For Time:

1000m Row

20 Burpees

40 Ball slams 30/20

60 Kettlebell swings 53/35

80 Box Jumps 24/20

100 Ab mat sit-ups

80 Box Jumps

60 Kettlebell swings

40 Ball slams 30/20

20 Burpees

1000m Row

  • Switch

July 11, 2018

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