Wednesday 08/16

WOD- 3 RFT

• 40 DU

• 400m Run

• 12 HSPU

• 12 Russian KB Swings (70/53)

Post WOD- 3 RNFT

• 100m Reverse Sled Pull

• 1:00 Stationary KB Farmers Hold

• :30 Glute Bridge Hold

Tuesday 08/15

Strength- Every 3:00 x 5 Sets

• 10 Alt. Back Rack Reverse Lunges

• Build based off feel - goal ~70% of 1RM F.S.

WOD- For Time

21-15-9-15-21

• Cal Row

• P. Snatch (75/55)

Monday 08/14

Strength- Every 90s x 7 Sets

• 1 Power Clean + 1 Front Squat + 1 Push Jerk

• Build - goal weight 75-85% of 1RM C&J

WOD- For Time

24-16-8

• DB Hang C&J (50/35) switch arms every 4 reps

• C2B

Rest 4:00

8-16-24

• Alt. DB Snatch

• T2B

Friday 08/11

Wishing coach Kevin a very happy birthday!!!! Thank you for all your hard work and dedication here at CFU!

Strength Day

Part 1 = OTM x 12 mins

• Even : 4 Back Squats

• Odd : 2 Front Squats

• Based off 70% of your 1RM FSq

Part 2 = Every 90s x 12

• Sets 1-6 = 1 High hang squat clean + 1 Hang squat clean + 1 Squat clean

• Sets 7-12 = 2 Hang squat cleans

• Build based off feel

Thursday 08/10

Body Armor- 4RNFT

• 15 Supermans

• :20 Flex Arm Hang

• 10 Kneeling DB Press ea. arm

• 50 ft. Low Bear Crawl

WOD- 3 RFT

• 30/25 Cal Row

• 20 T2B

• 20 Box Jumps (24/20)