May 2018

WOD 9 Dumbbell deadlift (25/17.5) 6 burpees 3 Dumbbell power clean 12 minutes, as many rounds as possible. The change from a barbell to dumbbells will make this challenging. Use a weight that allows you to finish the first few rounds without breaking up sets.  

WOD 10 L pull up 10 handstand push up 20 hip extension 20 minutes, as many rounds as possible We’ve got scaling options for the L pull up, HSPU and hip extensions so everyone can work at their specific level. Great opportunity to work on gymnastics strength and skill in a reasonably long workout. Time

WOD Front squat 10 x 1 rep Warm up to about 80% of 1rm before starting your first set. Try to increase a small amount each set. Aim to equal your PB about set 7. If you’ve been training less than 6 months, we’ll get you to do about 6 sets of 3 instead. Optional

Run 800 10 Deadlift (143/92) Run 800 50 sit up 45 minutes, as many rounds as possible Longest workout we’ve done here at CFB! option to scale to 30 minutes and a shorter run (or less if a coach advises you) With a round taking about 10-12 minutes, the deadlift can be quite heavy and

1 Power snatch 1 Overhead squat 1 Squat snatch 10 minute EMOM WOD 15 Cal. row 12 Power snatch (42.5/30) 9 Burpee 3 rounds (12 minute cap) This workout is designed to be a sprint. The snatch weight should allow you to do the first set unbroken.

WOD 25 wall ball 30 pull up 5 rounds (20 minute cap) This is a high volume workout, nearly 300 reps. Scale accordingly to keep intensity up.

WOD Tabata squats holding a 20/15kg plate Weighted dip 3, 3, 3, 3 Post Tabata score for all 8 rounds and dip loads. The Tabata squats are going to be short but intense. If you can maintain 15+ squats per round with just body weight, you should consider holding a plate. The focus as always

WOD 30 Kettle bell swing (24/16) 20 Triple under Run 400 3 rounds (13 minute cap) If you’ve mastered the double under, it’s time to work on your triple! We’ve had these in the past just a few times and some people got their first triples, hoping for a few more today. Spend a maximum

STRENGTH Shoulder press 1, 1, 1, 1, 1 Push press 1, 1, 1, 1, 1 Push jerk 1, 1, 1, 1, 1 Try to increase the load on each of the fifteen reps. WOD ‘Partner Workout’ Row 2000m* Partner must be in prone hold while other is rowing.

WOD ‘Scotty’ 5 Deadlift (143/92) 18 Wall ball 17 Burpee 11 minutes, as many rounds as possible Heavy deadlift today, use a weight that is challenging, but you can still maintain good form throughout.