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CFES Wods 1.22.18-1.27.18

1/21/2018

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1.22.18
1 power clean + 3 Push Jerks
1-1-1-1-1 (all above 70-80%)

For time: 2k or 1k Ski Erg
1.23.18
For time:
21 medball cleans (30/20)***
5 rope climbs (15 pull-ups)
21 medball cleans (30/20)
4 rope climbs (12 pull-ups)
21 medball cleans (30/20)
3 rope climbs (9 pull-ups)
21 medball cleans (30/20)
2 rope climbs (6 pull-ups)
21 medball cleans (30/20)
1 rope climb (3 pull-ups)

***medball cleans are a full squat clean. 

1.24.18
"Griff"
For Time: 
Run 800m Forward
Run 400m Backwards
Run 800m Forward
Run 400m Backwards

​
1.25.18
For time:
10 power snatches (75/55)
15 GHD situps
20 power snatches (75/55)
15 GHD situps
30 power snatches (75/55)
15 GHD situps
40 power snatches (75/55)
15 GHD situps
50 power snatches (75/55)
15 GHD situps

1.26.18
Bench Press: 
For Total Load. 
1rep-10reps-1rep-20reps-1rep-30reps
1.27.18
For total time: 
5 rds:
1 Power clean 
3 hang sqaut clean
2 Push jerks
20 Double Unders

3 minutes Rest

5 rds:
1 Power clean 
3 hang sqaut clean
2 Push jerks
20 Double Unders

3 minutes Rest

5 rds:
1 Power clean 
3 hang sqaut clean
2 Push jerks
20 Double Unders

Bar: (155/105)

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CFES Wods 1.15.18-1.20.18

1/13/2018

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1.15.18 
Step up, grab the heavy KB, stop holding your self back...
​
For time:
50 Kettle Bell Swings (2pd/1.5pd) 
20 K2E (abmat situps)
10 Box Jumps 24/20

40 Kettle Bell Swings (2pd/1.5pd) 
20 K2E (abmat situps)
20 Box Jumps 24/20

30 Kettle Bell Swings (2pd/1.5pd) 
20 K2E (abmat situps)
30 Box Jumps 24/20

20 Kettle Bell Swings (2pd/1.5pd) 
20 K2E (abmat situps)
40 Box Jumps 24/20

10 Kettle Bell Swings (2pd/1.5pd) 
20 K2E (abmat situps)
50 Box Jumps 24/20
1.16.18
Complex: 2 Squat Cleans + 1 Split Jerk
-then- 
3-3-3-3 Paused front squat (3-second pause each rep)
1.17.18
For Time:
JT
21-15-9
Handstand Push-up
Ring Dip
Push-up
1.18.18
​For time:
2000m Row
50 pistols, alternating L/R
30 reps, 225/155 Hang Cleans
1.19.18
A. 15 min. EMOM (15 total lifts)
1 power snatch + 1 hang power Snatch + 1 overhead Squat
B. Push Press 1-1-1-1-1-1-1
C. 4-minute Tabata Banded Shoulder Distractions
1.20.18
Deadlift 2-2-2-2-2-2-2
Cond:

2 rds for time of:
40 Cal Row
10 Handstand Push-ups (push-ups)
Rest 10 minutes, then perform: 
2 rds for time of:
20 Reps, Thruster 115/80
10 Pull-ups
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