CF Kids – Monkeying Around
Workout of the day - January 11th, 2017 Monkeying Around Warm Up: Station Relay: Start with 5 pushups, run to the next cone and perfrom 5 air squats, run to the next cone and perform 5 situps, run to the last cone and perfrom 5 box jumps. Run back and…
THURSDAY – 1/12 SKILL: Deadlift Every :30 for 7 Min (15 Rounds) 2 Reps @ 65% WOD: 3 Rounds 400m Run 16 Ring Rows 250m Row 12 Wallballs (20/14) Score is DL Weight/time
WEDNESDAY – 1/11 SKILL: E2MOM x 9 Rounds (preform each movement 3 times) 1) 1-2 Rope Climbs 2) Accumulate :45 Plank Hold (Forearms) 3) Max HS Hold (if uncomfortable upside down sub max plate (45/25) hold overhead) WOD: AMRAP 11 10 Pushups 40 Jump Rope 10 Knees 2 Elbows Score…
A) CF S-WOD B) CF Metcon C) 3RNFT; 20 – 30 ghd sit ups / 1 max effort nose to wall handstand hold
A) CF S-WOD B) CF Metcon C) Mobility or light gymnastics practice.
TUESDAY – 1/10 SKILL: E2MOM x 5 rounds 16-18 Walking Lunges (30-40)/(15- 25) WOD: AMRAP 13 80 Ball Slams (20/14) 70 Box Step Ups 60 Goblet Squats (53/35) Max AAB Cals in remaining time *Partner WOD, split reps anyways Score is rounds completed/AAB cals
CF Kids -TAKE ME TO THE ZOO
Warm Up: Animal Walks: Bear crawl, crab walks, bunny hops and inch worms Skill: Plate/Heel Squats: Kids will stand on top a plate with only the heels in contact. They will squat down keeping the weight in their heels and avoiding coming forward on the toes. If toes hit…
MONDAY – 1/9 SKILL: EMOM x 14 Min 1: 3-5 Strict Pullups Min 2: 5 Strict DB Press (may increase weight) WOD: 4 Round for Time 8 Deadlifts (135/95) 8 DB Hang Power Cleans (40/25) 8 DB Push Press (40/25) Score is Rounds completed/time
A) Front Squat; find a 3rm and if it feels good, try for a heavy single. B) CF Metcon C) Pull a heavy single deadlift, not max effort. Goal is somewhere between 85 to 95% unless it’s feeling good.