1.8.18 The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest 1.9.18 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 16 walking Lunges 16 toes-to-bars (abmat/hanging leg raise) 8 power cleans (145/100) Then, 2 rounds of: 16 walking lunges 16 Pull-ups 8 power cleans(145/100) Etc., alternating between toes-to-bars and pull-ups every 2 rounds. 1.10.18 Build to a heavy single for today in the following complex: 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk 1.11.18 10 rounds for time of: 9 KettleBell Swings, (70/53). 35 double-unders/single unders 1.12.18 The Bear...Posted in Wodify 1.13.18
Power Snatch + 2 Snatch Grip Push Press 1-1-1-1-1-1-1 For time: 21-15-9 Shoulder to Overhead, 135/95 chest-to-bar pull-ups
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1.2.18 13-minute AMRAP: 21 Power Cleans, 155/105 21 Wall balls, 30/20 21 Pull-ups 21 Bar-facing burpees 1.3.18 15 minutes to build to a heavy 3 rep: Thruster -followed by- 15 minutes to build to a heavy single: Overhead Squat 1.4.18 For time: Reps27-21-15-9: Power Snatch, 75/55 Toes to Bar/GHD 1.5.18 Split Jerk 1-1-1-1-1-1-1 Back Sqaut (2-2-2) 3-3-3-3-3*** ***All sets of 3 are significantly heavy. 1.6.18
For time: Reps27-21-15-9: Deadlift, 225/155 Wall Ball, 20/14 12.26.17 2, 3, or 4 rounds for time of: 400-m run 30 push presses, 65/45 20 jumping chest-to-bar pull-ups 12/27/17 For time of: 50 Double/Single Unders 45 Sqaut Cleans 135/95 50 Double/Single Unders 12.28.17 20 minutes to build to a Heavy 3rep for the day: Bench Press 12.29.17 20 minutes to build to a Heavy single complex: 1 Snatch (power or full) + 2 OHS. 5 rds For time: 5 Kettlebell snatch, left arm , 53/35 5 Kettlebell snatch, right arm, 53/35 3 MU's (6 Pull-ups) 12.30.17 Team of 2...
For time: 1.5 mile Run 50 Push Presses 50 Power Cleans 800 meter Run 50 Handstand/Push-ups 800 meter Run 50 Deadlifts 50 Box Jumps, 24/20 1.5 mile Run 12.18.2017
A. Snatch - 12 Minutes to hit a 1RM Any style B. Front Squat - 12 minutes to hit a 3RM C. 21-15-9 reps for time, of: Russian Kettlebell Swings (80/63) Double Unders (Scale with 2x Single Unders) 12.19.2017 A. Push Jerk - 5RM in 16 Minutes B. 12 Minutes AMRAP of: 15 Sumo Deadlift High Pulls 9 Box Jumps (24/20) 12 Knees to Elbow 12.20.2017 Choose A or B: A. 10K Bike, for Time or B. 5K Row, for Time 12.21.2017 A. Power Clean & Jerk 16 Minutes to Max B. “Power Elizabeth” 21-15-9 Power Clean (135/95) Ring Dips *Scale ring dips with bands or strict push ups as needed 12.22.2017 A. High Bar Back Squat - 1RM - take as long as needed. B. Accumulate 3-5 Minutes in FLR. 12.23.2017 "12 Days of CFES Christmas" 1 Squat Clean Thruster (115/75/Scaled) 2 DB Burpee Deadlifts (60/35/Scaled) 3 Hang Power Cleans 4 Burpees 5 Sumo Deadlift High Pulls 6 Shoulder to Overhead 7 Air Squats 8 Floor Wipers/Abmat Sit Ups 9 Back Squats 10 DB Snatches (60/35/Scaled) 11 Pull Ups 12 Strict Push Ups *Compare to 12/24/2016 12.11.2017
“DT” 5 Rounds for time, of: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks 12.12.2017 12 x 200m Run 12.13.2017 A. 12 Minutes to Find a 7RM Strict press B. 12 Minutes to find a 5RM Push Press C. 12 Minutes to Find a 3Rm Push Jerk 12.14.2017 For Time: 100 Wall Ball Shots (20/14) 10 C2B Pull Ups 75 Abmat Sit Ups 10 C2B Pull Ups 50 Wall Ball Shots (20/14) 10 C2B Pull Ups 25 Abmat Sit Ups 12.15.2017 A. Bench Press - 20 Minutes to Build to a 5 Rep Heavy B. 7 Minute AMRAP of Burpee Box Jumps (24/20) 12.16.2017 “Diane” 21-15-9 Deadlift (225/155) HandStand Push Ups 12.4.2017
A. Deadlift 5-5-5-5-5-5 B. 3 x 800m Run, Each For Time (Record your fastest time as a benchmark) 12.5.2017 A. Front Squat - 10-10-10-10-10 B. 7 Minute AMRAP, of: 10 S2O (135/95) 30 Abmat Sit Ups 12.6.2017 For Time: 50 Hang Power Cleans (95/65) 40 Box Jumps (24/20) 30 Kettlebell “Taters” (53/35/Scaled) 20 Ring Dips/Push Ups 10 Wall-Walks 12.7.2017 A. Split Jerk - 15 Minutes to Max B. High Bar Back Squat - 20 Minutes to build to a 3RM C. 3 Rounds, For Time, of: 35 Double Unders (Scale is 2x Singles) 15 Sumo Deadlift High Pulls (75/55) 12.8.2017 For Time: 1000m Row 100 Strict Push Ups 1000m Row 12.9.2017 5-7 Rounds for Time, of: 5 Power Snatch 7 Back Squats 12 Floor Wipers (95/65/Scaled) |
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