February 2018

STRENGTH Front squat 4 x 3 rep WOD ‘Partner Relay’ 3 Clean & jerk 10 Chest to bar pull up 5 Burpee Run 200 5 rounds each (25 minute cap) These partner relays are an opportunity to get high intensity intervals in. The 3 clean & jerk should be heavy and challenging, but must be […]

WOD 1 ‘Isabel’ 30 Snatch (60/40) For time Compare to: 13/04/2017 10 minute rest, then; WOD 2 ‘Annie’ Double under Sit up 50, 40, 30, 20, 10 reps Compare to: 12/07/2017

STRENGTH Weighted push up One arm row 4 x 3 rep WOD Run 600 25 Thruster (50/35)* 2 rounds (13 minute cap) *Every time thrusters are broken, 5 burpee.

GYMNASTICS Handstand roll out Ring holds There’s talk that a 5m handstand walk might come up in the Open… WOD 6 Overhead dumbbell lunge 10 Chest to bar pull up 5 rounds, 1 exercise every minute Rest 2 minutes 10 Overhead squat 10 Toe to bar 5 rounds, 1 exercise every minute Choose a challenging

Rae’s last day at CFB! One workout isn’t enough for her so she’s chosen three…She’s may do the workout 3 times… WOD ‘Rae’s Farewell’ Run 200 10 Deadlift (100/70) 2 rounds Then max air squat until clock reaches 5 min. Rest 2 mins. 15 Hang power clean (60/40) 10 Burpee bar hop 2 rounds Then

STRENGTH Clean & Jerk 5 x 2 rep WOD Shoulder to overhead (52.5/35) Box jump Pull up 18, 15, 12, 9, 6, 3 reps (15 min cap)

STRENGTH One arm row Weighted push up 4 x 5 rep WOD ‘Partner Workout’ Row 1000 100 Wall ball 50 Burpee 50 Overhead squat (50/35) 20 minutes, as many rounds as possible. Share the reps anyhow. Should be a challenge to finish the second round of wall balls…

WOD ‘Nate’ 2 Muscle up 4 Handstand push up 8 Kettlebell swing (32/24) 20 minutes, as many rounds as possible. We’ve got scaling options for the muscle ups and handstand push up. Compare to: 11/09/2017

STRENGTH Thruster 4 x 3 rep WOD Power clean, every 20 seconds 6 minutes Rest 2 minutes Squat clean, every 30 seconds 6 minutes Compare to: 10/01/2017

STRENGTH Snatch 3, 3, 2, 2, 1, 1 3s and 2s are consecutive reps and should be full squat snatch. WOD Run 300 20 Box jump 10m Handstand walk 4 rounds (16 minute cap) This is a fast workout, box jumps should all be done quickly. Scale to handstand roll out if you’re still learning