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CFGV WOD

Saturday

“B-1”

3 Rounds For Time

400m Run

21 Kettlebell Swings 53/35

15 Knees to Elbow

9 Dips (Use P bars/matadors)

  • Private Benjamin Ranaudo was killed in Afghanistan by an anti-personnel explosive device on July 18, 2009 (more info). He was just

August 23, 2019

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Friday

Back Squats

  • 3-3-3-3-3
  • New set every 2:00
  • Progressive

Front Rack Kettlebell Reverse Lunges

  • 3 x 12 (6 each leg)
  • New set every 1:30

Alternating Tabata x 16 Total Intervals

Front Squat 45/35

Double Unders

  • Score total reps

August 22, 2019

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Thursday

As Many Rounds And Reps As Possible In 25 Minutes

100m Farmers Carry 70/50 (DB or KB)

10 Sandbag Over The Shoulder 100/60

200m Sled Drag 90/70

2 Rope Climbs

August 21, 2019

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Wednesday

3 Sets

3 x As Many Calories as Possible in 3 Minutes

  • Assault Bike Calories 
  • Rest :30

3 x As Many Rounds and Reps as Possible in  3 Minutes

3 Squat Cleans 135/85

6 Box Jump Overs 24/20

9 Ball

August 20, 2019

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Tuesday

Bench Press

  • 3-3-3-3-3
  • New set every 2:00
  • Progressive

For Time

10-9-8-7-6-5-4-3-2-1

Strict Pull-ups

100m Run

20-18-16-14-12-10-8-6-4-2

Push-ups

100m Run

  • Example: 10 strict pull-ups, run 100m, 20 push-ups, 100m, 9 strict pull-ups….

August 19, 2019

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Monday

3 Rounds

As Many Calories as Possible in 4 Minutes

Row/Bike for Calories

On the 0:00 – 10 Dumbbell Power Snatches 50/35

On the 1:00 – 8 Dumbbell Power Snatches

On the 2:00 – 6 Dumbbell Power Snatches

On the

August 18, 2019

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Saturday

Running DT

5 Rounds

For Time:

400m Run

12 Deadlifts 155/105

9 Hang Power Cleans

6 Push jerks

 

 

August 16, 2019

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Friday

Option #1

As Many Rounds As Possible In 12 Minutes

12 Lateral Barbell Burpees

9 Power Snatches 115/75

6/4 Bar Muscle-Ups

Option #2

As Many Rounds As Possible In 12 Minutes

12 Lateral Barbell Burpees

9 Power Snatches 95/65

12

August 15, 2019

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Thursday

For Time

800m Sled Drag 90/70

30/21 Calorie Row

200m Kettlebell Farmer Carry 53/35’s

400m Sled Drag 90/70

25/18 Calorie Row

200m Kettlebell Farmer Carry

200m Sled Drag 90/70

20/15 Calorie Row

200m Kettlebell Farmer Carry

August 14, 2019

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