September 2015

WOD: A. Back Squat: 10 – 8 – 6 – 4 – 2 E2:30MOM **prior ro each squat set perform 5 high box jumps step downs then straight to bar 34″/28″ or 30″/24″ or 24″/20″** B. For Time: 9 pull-ups 9 squat cleans 95/65 (55 and over 75/55) 200m run 15 pull-ups 15 squat cleans 95/65 […]

WOD: A. Overhead Training: 0:00 minute mark: Build up to a 1RM strict press 4:00 minute mark: Build up to a 1RM Push Press 8:00 minute mark: Build up to a 1RM Jerk (stop at 12:00 minute mark) B. Masters and Teen CF Games WOD: “The Sandwich” For Time: 80 calorie row 40 shoulder to overhead

WOD: A. Squat and Oly Training: E3MOM for 15 minutes 1 squat clean to 3 front squats to 1 push press — drop the bar — 1 hang power clean and jerk B. Masters and Teen CF Games WOD: “Double Hanger” 3 rounds for time of: 100 double unders (55-59 70 double unders, 60+ 50 double

WOD: A. Thruster: In 5 minutes, build up to a 1RM thruster B. Masters and Teen CF Games WOD: “Long Chipper” For Time: 1000m run 25 power cleans 125/85 (55 and over 95/65) 25 box jump overs 24″/20″ (55 and over 18″/12″) 25 chest to bar pull-ups (55 and over chin over bar) 50 WBS 20/14

WOD: A. Pull-up Training: 1 minute max rope climbs or rope ills to standing or axe KBS at medium to heavy weight rest 2 minutes1 minute max muscle-ups or chest to bar pull-ups or pull-ups or banded/jumping pull-ups or ring rows rest 2 minutes Repeat 1 more time for a total of 2 rounds of pull-up training B. Sprint Rounds: 3 minute

WOD: “Nancy” 5 rounds for time of: 400m run 15 OHS 95/65

WOD: Running Interval Training: 0:00 min mark: Run 800m 6:00 min mark: Run 800m 12:00 min mark: Run 400m 16:00 min mark: Run 400m 20:00 min mark: start WOD… 10 minute AMRAP of: 10 split snatch, alternating feet 115/75 RX+ 135/95 (55 and over 95/65) 10 HSPU RX+ 4″ deficit (55 and over 4″ rise) 20

WOD #1: 1 minute max barbell jumping squats Back Squat: 5 sets of 10 reps E2:30MOM WOD #2: “Naughty Nurse” 9 minute Nursing Care: 9 Orthopneic Pumps 95/65 RX+ 115/75 (55 and over 75/55) 24 Heart Compressions 95/65 RX+ 115/75 (55 and over 75/55) 48 Catheter Swings Exactly 3 minutes after completion of WOD#2, perform… WOD #3: 1 minute max

WOD #1: 30/21 hand release push-ups for time Clean Grip Bench Press: 5 sets of 10 reps E2:30MOM WOD #2: 3 rounds for time of: 400m run 21 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) 15 toes to bar 9 burpee box jumps 24″/20″ RX+ 30″/24″ (55 and over 24″/20″ step ups) Exactly 3 minutes after completion

WOD: A. Clean & Jerk Cluster Training: 1 Squat Clean to 1 Hang Squat Clean to 1 Split Jerk to 1 Split Push Press EMOM x 6 minutes rest 3 minutes/adjust weights In 6 minutes, build up to 1RM Squat Clean & Split Jer B. CF Games WOD 2015: Triangle Couplet 15 – 10 – 6