Training Log

Open WOD 23.2A 15min AMRAP: 5 Burpee Pull-ups 10 Shuttle Runs (1 rep = 50 ft) **Add 5 Burpee Pull-ups after each round** Immediately following 23.2A Open WOD 23.2B 5min AMRAP: 1 Rep Max Thruster (from floor) Core Isometrics 1min L-sit Hang (bar/rings) 1min Bird Dog Hold Left/Right 1min Hollow Hold 1min Bird Dog Hold […]

Hang Power Clean to Power Clean Build-up E2MOM 2-2 / 1-3 / 3-1 / 1-2 / 2-1 / 1-1 / 1-1 3min AMRAP: 30 Double Unders 3 Power Cleans 115/75 RX+ 155/105 MRX 95/65 6 Hang Cleans Rest 2min 6min AMRAP: 60 Double Unders 6 Power Cleans 3 Hang Cleans Core & Chest Development 2×20

Shoulder to Overhead Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 Team WOD 2min AMRAP:(1min P1 works; 2min P2 works) Sumo Deadlift High Pull 95/65lbs RX+135/95 MRX 75/5 2min AMRAP: (1min P1; 2min P2) Shoulder to Overhead 2min AMRAP: (1min P1; 2min P2) Bar Facing Burpees 2min AMRAP: (1min P1;

Front Squat Build Up E3MOM 10 – 5 – 3 – 2 – 1 3 Rounds For Time: (24min cap) 15 Front Rack Lunges (alt legs) 200m Run/Row or 0.5k Bike 10 Front Squats 95/65 RX+115/75 MRX 75/55 20 Box Jumps 24/20” RX+30/24″ MRX 20/18” Rest 2min after Each Round Core & Leg Development 15

Open WOD 23.1 14min AMRAP: 60 Calorie Row 50 Toes to Bar 40 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 30 Cleans 135/95lbs MRX 115/65lbs 20 Muscle-ups (ring) Core Development 15 Reverse Rower Tucks 20 WallBall Russian Twists 30 V-Ups 20 WallBall Russian Twists 15 Reverse Rower Tucks Join our CFHSV Team and

HERO WOD “CAPOOT” For Time: (50min cap) 100 Push-ups 800m Run 75 Push-ups 1200m Run 50 Push-ups 1600m Run 25 Push-ups 2000m Run Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who

For Time: (30min cap) 400m Run/Row or 1k Bike 15 Overhead Squats 95/65 RX+115/75 MRX 75/55lbs 15 Toes to Bar 30 Wallball Shots 20/14lbs to 10/9’ MRX 20/14 to 9’ Rest 2min 400m Run/Row or 1k Bike 15 Front Squats 15 WallBall Sit-ups 20/14 MRX 20/10lbs 30 Thrusters Rest 3min 400m Run/Row or 1k Bike

Power Clean to Shoulder to Overhead Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 -1 “Punxsutawney Phil” by DB 12min Ascending AMRAP: 1 Push-Up (Hand Release) 1 Pull-Up RX+ Chest to Bar 1 Power Clean 135/95 RX+165/115 MRX115/75 1 Push Press or Push Jerk 2 Push-Ups 2 Pull-Ups 2 Power

Deadlift Build Up E3MOM 20 – 15 – 10 – 5 – 1 Team WOD 20 min AMRAP: 200m Run/Row or .5 Bike (both athletes) 20 Alternating Burpee Box Jump Overs 24″/20″ RX+ 30″/24″ MRX 20″/18″ 20 Synchronized Deadlifts 205/135 RX+255/175 MRX 165/115 20 Partner Passing Wallball Sit-Ups 20/14 MRX 20/10 Grip/Core Development 1 min

“DB Tabata Time” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate Dumbbell Left Arm Thrusters Rest 2 minute/rotate WallBall Sit-Ups 20/14 MRX 20/10lbs Rest 2 minute/rotate Dumbbell Snatch Left Arm Rest 2 minute/rotate Dumbbell Right Arm Thrusters Rest 2 minute/rotate Dumbbell Step-Ups 24/20″ MRX 20/18″