“Coach Anastasia”
3 Rounds for Time:
60 Double Unders
24 Wall Balls (20/14)
6 Power Cleans (225/155)
18 Alternating Pistols
6 Burpee Bar Muscle-Ups
Post-WOD Strength/Skill
3 Rounds for Quality
6-10 Strict Chin-Ups (FX: Banded) (RX+: Weighted)
10 Goblet Cossack Squats
| Weekly Overview | Events/Classes | |
| Monday | Strict Press | |
| Tuesday | “Coach Anastasia” Benchmark WOD | |
| Wednesday | Sandbag Carries and Bench Press | Ab Attack at 5:45 PM |
| Thursday | Front Squat | |
| Friday | Kettlebell Cycling and Rope Climb Development | |
| Saturday | Squad WOD | Seventh Heaven at 7:15 AM |
| Sunday | Snatch |
Strength
Every 3:00, 4 Sets
1) 5 Strict Press (80-85%)
2-3) 3 Strict Press (85-90%)
4) AMRAP Strict Press (65-70%)
Conditioning
With Partner – Split Reps Any Way
AMRAP 8
15/10 Calorie Ski
25′ Handstand Walk (FX: 3 Wall Walks) (RX+: 50’)
Rest 2:00
AMRAP 8
15/10 Calorie Bike
15 Weighted Sit-Ups (25/15) (FX: Sit-Ups) (RX+: 45/25)
Photo by Anthony Ledesma
Strength
Every 1:30, 4 Rounds
1) 6-10 Row Erg Pike-Up (FX: Tuck-Up)
2) 10/10 Single Dumbbell Row
3) 10/10 Single Kettlebell Sots Press
Conditioning
AMRAP 12
20/15 Calorie Row (FX: 16/12)
20 Single Kettlebell Hang Clean (24/16) (FX: 16/12) (RX+: 32/24)
20 Box Jumps (24/20)
Pelvic Floor Clinic with Dr. Stacy Snow at 11am TODAY!
With a Partner, Split Reps!
AMRAP 25
70 Wall Balls (20/14)
50 Burpees Over Bar
30 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)
10 Rope Climbs (FX: 6)
Ladies! Join Dr. Stacy Snow this SATURDAY for a Pelvic Floor Clinic at 11 AM at CFR7!
Sign-up at the link below!
https://docs.google.com/spreadsheets/d/1_R8PGu0mLOCwtG7NLrYqwThno-YUa9t236UDQYeKnYY/edit?usp=sharing
Strength
Every 3:00, 4 Sets
8 Strict Ring Dips (FX: Banded) (RX+: Weighted)
10 Alternating Dumbbell Plank Rows
16 Weighted Russian Twists
Conditioning
Every 2:00, 5 Rounds
1) 500/400m Row (FX: 400/300m) (RX+: 550/450m)
2) Rest
*Score is slowest round
