Blog Search

CFL 5/11

By: 0

Skill:

4 X 150 ft AHAP Farmer’s carry (DB or KB)

Rest 2 min between sets

*immediate 6 burpee penalty every time weight is put down during walk

WOD: KB/DB Linda For time:

10-9- 8-7- 6-5- 4-3- 2-1 reps of the triplet:

KB Deadlift: 70/53

DB Bench press: 30-40/15- 25

DB Hang Power Clean: 30-40/15- 25

18 min time cap

Score: Total time including rest/ time or time plus reps

CFL 5/10

By: 0

WOD:  Partner WOD

5 MIN IN EACH STATION – 2 MIN REST/ TRANSITION BETWEEN STATIONS

Station 1:

Partner A: AAB CALS 20/15

Partner B: Accumulate as many situps as possible

Station 2:

Partner A: Four plate pushes 45/25 (d and b twice)

Partner B: Accumulate as many Russian Twists as possible 25/15

Station 3:

Partner A: Row Cals 20/15

Partner B: Weighted Step Ups DB: 20-25/10- 15 Box: 20/16

Station 4:

Partner A: 400 m run

Partner B: Accumulate as many burpees as possible

Score: Total partner accumulated reps over WOD

“Chief”

By: 0

A) Oly: 2 Power cleans + 1 Jerk 10min EMOM, add weight after 2 successful rounds (power clean, drop, power clean and jerk) Start around 65% of 1rm power clean

B) Metcon: The Chief – 5 x 3min amrap, 1min rest between

Each round starts over, and is scored separately

3 Power Clean (135/95)

6 Push ups

9 Air Squats

Score: Power clean and jerk weight, lowest round of the Chief