WOD / Events

Strength:

Back Squat
E3MOM 15
Set 1: 4@75-80%
Set 2: 4@80-85%
Set 3: 4@80-85%
Set 4: 4@80-85%
Set 5: 4@85-90%

Conditioning:

400m Run
21 Deadlifts (115/80) (Fx: 95/65)
15 Overhead Squats (115/80) (Fx: 95/65)
9 Bar Muscle-ups
400m Run
18 Deadlifts (115/80) (Fx: 95/65)
12 Overhead Squats (115/80) (Fx: 95/65)
6 Bar Muscle-ups
400m Run

Time Cap: 18 minutes
Rx+: 135/95

6:30 PM
Functional Movement for Pelvic Health Seminar. DETAILS >>

Strength:

E2MOM 20
3 Power Snatches
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75%
Set 6: 80%
Set 7: 80%
Set 8: 85%
Set 9: 85%+
Set 10: 85%++

Conditioning:

AMRAP 3
40/35 Cal Row (Fx: 30/25)
Max Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Rest 3:00
AMRAP 3
30 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Max Kipping Handstand Push-ups (Fx: Max Kipping Handstand Push-ups)
Rest 3:00
AMRAP 3
20 Handstand Push-ups, (Fx: 10 Handstand Pushups)
Max Calorie Row

5:45 PM
Skills Clinic with Brandon. Handstand push-ups and handstand walks!

Conditioning:

“Filthy Fifty”
For Time
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (16/12)
50 Walking Lunges
50 Knee-To-Elbows
50 Push Presses (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders

Compare to June 18, 2018.

Overview of the Week

Congratulations to Coach Brandon and Casey!

Strength:

Every 1:30 for 4 Rounds of Each, Alternating
Station 1: 5 Bench Press (ME)
Station 2: 5 Pendlay Row (ME)

Conditioning:

5 Rounds for Time
5 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
10 Hand Release Push-ups
100 Meter Sprint

Strength:

EMOM 12
Min 1: 3 Strict Toes-to-Bar with 3 second negative + 6 Kipping Toes-to-Bar
Min 2: Rest
Min 3: 3 Strict Pull-ups with 3 second negative + 6 Kipping Pull-ups
Min 4: Rest

Fx:
Min 1: 1 Strict Toes-to-Bar with 3 second negative + 4 Kipping Toes-to-Bar
Min 2: Rest
Min 3: 1 Strict Pull-up with 3 second negative + 4 Kipping Pull-ups
Min 4: Rest

Conditioning:

6 Rounds for Time
300 meter Row
12 Shoulder-to-Overhead (135/95)(95/65)(Rx+ 155/105)

Time Cap: 15:00 minutes.

Strength:

E3MOM 21
1 Snatch Pull + 1 Squat Snatch + 2 Hang Squat Snatch (ME)

Conditioning:

For Time
50 Double Unders
10 Deadlifts (275/185)(205/135)
50 Double Unders
10 Deadlift (225/155)(185/125)
50 Double Unders
10 Deadlift (225/155)(185/125)
50 Double Unders
10 Deadlift (185/125)(135/95)
50 Double Unders
10 Deadlift (185/125)(135/95)

Time Cap: 13:00 Minutes

Strength:

Back Squat
E3MOM 15
Set 1: 4@75-80%
Set 2: 4@75-80%
Set 3: 4@80-85%
Set 4: 4@80-85%
Set 5: 4@80-85%

Conditioning:

AMRAP 4:
25 Wall Balls (20/14)
25 Abmat Sit-Ups
Max Reps Burpees
Rest 4:00

AMRAP 4:
25 Abmat Sit-Ups
25 Burpees
Max Reps Wall Balls (20/14)
Rest 4:00

AMRAP 4:
25 Burpees
25 Wall Balls (20/14)
Max Reps Abmat Sit-Ups

Strength:

E3MOM 21
Power Clean + Hang Power Clean
Set 1: 75%
Set 2: 80%
Set 3: 80%
Set 4: 85%
Set 5: 85%
Set 6: 85%+
Set 7: 85%++

Percentages based on 1RM power clean.

Conditioning:

For Time
30 Suitcase Step-Ups (50/35)(35/20)
5 Strict Handstand Push-ups (Fx: Kipping)
20 Suitcase Step-Ups (50/35)(35/20)
10 Strict Handstand Push-Ups (Fx: Kipping)
10 Suitcase Step-Ups (50/35)(35/20)
15 Strict Handstand Push-Ups (Fx: Kipping)

Time Cap: 15:00 minutes.

REMINDER
Flex on the Mall is this Saturday! Come support all the CFR7 and BCF teams competing!

Strength:

Beginners: Rope Climb Technique
RX+: 12 Legless Climbs for time
RX: 12 Climbs for time
Fx: 8 Climbs for time

Conditioning:

AMRAP 21
50/40 Calorie Row
40 Russian Kettlebell Swings (32/24)(24/16)
30 Box Jumps (24/20)
20 Dumbbell Power Snatches (50/35)(35/20)
10/7 Ring Muscle-Ups, (Fx: 10 Chest-to-Bar Pull-Ups)