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CFGV WOD

Monday

On the Minute x 6

– 1 Power Snatch (90%)

 

Rest 4:00

 

On the Minute x 6

– 1 Power Clean (90%)

 

Rest 4:00

 

Option A

For Time:
50 Burpee Box Jumps 24/20’

 

Or

 …

March 10, 2019

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Sunday

As Many Rounds As Possible In 18 Minutes

18/15 Calorie Row 
15 Wallballs (20/14)
12 Kettlebell swings 53/35
9 Toes to Bar

 

 

Check Out Aaron from our Power Hour classes at our sister gym Grandview Barbell! This group …

March 9, 2019

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Saturday

Air Force WOD

For Time

20 Thrusters 95/65

20 Sumo Deadlift High-Pulls

20 Push Jerks 

20 Overhead Squats 

20 Front Squats 

  • 4 Burpees at the top of each minute

Do 4 burpees every minute, including at the start of the

March 8, 2019

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Friday

Bench Press

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

Accessory

On the Minute For 15

Minute 1 – 10 Bench Press (use approx 60-65% of today’s 2rm)

Minute 2 – 20 Ab-Mat Sit-Ups

Minute 3 – 40 Double-Unders

March 7, 2019

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Thursday

3 Rounds For Calories

As Many Calories as Possible in 5 Minutes

Bike for Calories

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

On the 1:00 – 8 Dumbbell Snatches

On the 2:00 – 6 Dumbell Snatches

On the 3:00

March 6, 2019

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Wednesday

For Time:

75 Wallball 20/14-10/9′

50 Kettlebell Swings 53/35

10 Rounds of Strict “Cindy”

*1 Round of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

 …

March 5, 2019

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Tuesday

Sumo Deadlift

  • 3-3-3-3-3
  • New set every 2:00
  • Singles no touch and go
  • Progressive

4 Rounds For Time

21 Deadlifts 135/95

15 Box Jump Overs 24/20

9 Hang Power Cleans 135/95

March 4, 2019

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