Call Us: (703) 688-2397

Thursday 1/21 WoD

18
Feb

Thursday 1/21 WoD

Congrats to CFWS member Jamie Neely for representing CFWS down in Miami at Wodapalooza 2016.

 

Strength:

Performing a set every 2 minutes:
Back Squat to max double, then 90%x2x2

*Start at approximately 80% of 1RM. 90% down sets are based on today’s double. Perform all sets, including the down sets, on the clock.

 

Conditioning:

For Time:
Run 500m
3 Handstand Pushups
Run 400m
6 Handstand Pushups
Run 300m
9 Handstand Pushups
Run 200m
12 Handstand Pushups
Run 100m
15 Handstand Pushups

 

 

ADVANCED CLASS

1) Performing a set every 2 minutes: Back Squat to max double, then 90%x2x2

*Notes: Start at approximately 80% of 1RM. 90% down sets are based on today’s double.  Perform all sets, including the down sets, on the clock.

2) EMOMx16

Odd: 3-5 Power Snatch @ 65-70%
Even:1-2 Rope Climbs

3) Teams of 2

AMRAP 20
2 x 5 Clean + 3 Front Squat + 1 Jerk (135/95) (Must complete the complex umbroken or else they must row 100m on the spot)
20 HSPU (one partner must do a farmer hold of 2 KBs while the other works) (32/24)
2 x 5 Clean + 3 Front Squat + 1 Jerk (135/95) (Must complete the complex umbroken or else they must row 100m on the spot)
20 Burpees (one partner must hold the bar in the front rack while the other works)
*** The 2 x the complex means that each partner goes through the complex once.

D) Core: Accumulate the Following

  • 50 GHD sit ups
  • 3 minutes L-sit
  • 40 Single Leg Hip Extensions (with foam roller between legs)
    *see video: https://www.youtube.com/watch?v=F_SLTd3Ce0M

Leave a Reply