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CFGV WOD

Sunday

2 Rounds:

10 Dumbbell Bench Press (As heavy as possible)

15 Ring rows

20 Strict Presses (seated with legs locked out in front of athlete) (empty barbell)

25 Banded Face pulls

 

Bike 50/35 Calories

 

2 Rounds:

10 Dumbbell

February 16, 2019

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Saturday

17.1

For Time:

10 Dumbbell snatches 50/35

15 Burpee box jump overs 24/20

20 Dumbbell snatches 50/35

15 Burpee box jump overs 24/20

30 Dumbbell snatches 50/35

15 Burpee box jump overs 24/20

40 Dumbbell snatches 50/35

15 Burpee box …

February 15, 2019

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Friday

Rx

3 Rounds For Time 

7 Muscle-ups (Ring or Bar)

50 Air Squats

1000m Row

Rx+

3 Rounds For Time

7 Strict muscle-ups

50 Squats

1,000m Row

Scaled

3 Rounds For Time

7-Strict Pull-ups (May use bands)

7-Strict Dips (May

February 14, 2019

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Thursday

5 Rounds For Reps

:45 Assault Bike Calories

Rest :30

:45 Russian Swings 53/35

Rest :30

:45 Shuttle Runs

Rest :30

:45 Ball Slams 30/20

Rest :30

  • RX+ Swing 70/44, Ball slam 40/30

February 13, 2019

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Wednesday

Starting on the 0:00…

Every Minute on the Minute x 8

1 Squat Clean (80%)

Starting on the 12:00…

Every Minute on the Minute x 8

1 Squat Snatch (80%)

Starting on the 24:00…

For Time:

21 – 18 –

February 12, 2019

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Tuesday

For Time

21-15-9 

Row Calories

Toes-to-bar

  • Rest 3 minutes, then…

3 Rounds

15 Wallballs 20/14-10/9’ 

15 Knees to elbows

  • Rest 3 minutes, then..

2 Rounds

50 Double-unders

25 Ab mat sit ups

  • Score total time

February 11, 2019

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Monday

3 Rounds

As Many Rounds As Possible In 4:00

20 DB clean and jerks 50/35 (10R/10L)

15/12 Calorie bike

10 Lateral burpees

5 Deadlifts 245/165

  • Rest 4:00 between rounds
  • Pick up where you left off
  • Score = total rounds +

February 10, 2019

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Sunday

5 Rounds For Reps:

1:00 Row for Calories

1:00 Front Squats 115/75

1:00 Shuttle Runs (Every 20’ = 1 Rep) (Down + Back on Rig = 4)

1:00 Rest

 

 

February 9, 2019

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Saturday

Rx + “Open Test”

AMRAP 20:

50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Power Cleans (145/100)

20 Push Jerks (145/100)

10 Power Snatches (145/100)

10 Ring

February 8, 2019

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Friday

Skill:

HSPU Progressions

10 Minutes to work on Handstand Push-ups


5 Rounds For Time:


12 Dumbbell Reverse Lunges 50/35
9 Hang Power Cleans 115/75
6 Handstand Push-ups

February 7, 2019

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