wod

Christina

---

Tuesday October 30th

Strength: Deadlift

• 6-4-2, 6-4-2

WOD: Row Intervals x 10

• 250m sprint, rest 1:00

 

Irene

---

Monday October 29th

Strength: Snatch complex x 10 sets

• Snatch Pull + Hang Power Snatch + Snatch
  Building in weight, let feel dictate load, aim for no misses.

WOD:  EMOM/AMRAP (45 seconds work) x 16 min

• 0:00 – max calories bike

• 1:00 – snatch (115/80)

• 2:00 – box jumps (30/24)

• 3:00 – rest

 

Coach Joel and Rebecca

---

Friday October 26th

Strength: Back Squat, waveload

• 6-4-2, 6-4-2, 6-4-2

WOD:  Amanda

• 9-7-5

  • Muscle Ups

  • Snatch (135/95)

 

Rob

---

Thursday October 25th

Strength: 3 sets, Super Set KB bottom up half kneeling press, dumbbell row

• KB Bottom Up Press, 6-8 reps, increasing weight, rest 1 minute

• DB Row, 8-10 Reps, increasing weight, rest 90 seconds

WOD:  Partner WOD – 2018 CF Team Series WOD8

• For time:
  30 synchro toes-to-bars
  40 synchro single-arm dumbbell snatches
  50 synchro dumbbell box step-overs
  40 synchro single-arm dumbbell snatches
  30 synchro toes-to-bars

• RX
  M 50-lb. dumbbells, 24-in. box
  F 35-lb. dumbbells, 20-in. Box

• Scaled
  Hanging Knee Raises
  M 35-lb. dumbbells, 20-in. box
  F 20-lb. dumbbells, 20-in. box

Time cap: 15 minutes

Partners can be MM, FF, or MF

Dave

---

Wednesday October 24th

Strength: Snatch + Hang Snatch

• Every 2 minutes for 20 minutes, build in weight

WOD:  12/27/2010

• 3 Rounds For Time

  • 50 Double Unders

  • 15 Power Cleans (155/105)

  • 10 Thrusters (155/105)