WOD:

5 Rounds

3 Curtis P’s (135/95)

10 Toes2Bar

15 Box Jumps

Curtis P = Power Clean, Lunge, Lunge, Shoulder to Overhead

WOD:

A. EMOM x 5

XX HSPUs

pick a challenging number of reps and stick with it

B. EMOM x 10

ODD: 15 Wallballs

EVEN: 10 Burpees

WOD:

A. 5 Sets

Halting Clean Deadlift + Hang Clean + Clean (Click each for Video link)

Beginners: reset after each, stay light and work on form, then build with confidence

Intermediate: reset after each, build load but no maxes

Advanced: build load, stay unbroken

B. “Annie” (15 min Cut-off)

50-40-30-20-10

Double-Unders

Sit-Ups

WOD:

Every 8:00 x 3

Row 500 meters

20 Strict Pull-Ups

Run 400 meters

scaling options for pull-ups will be provided in class

WOD:

A. Back Squat

6 @ 65%

4 @ 75%

2 @ 85%

Max Reps @ 80%

Rest 2 mins between sets

Max Reps END when there is any excessive pausing at the top of the squat (no more than 2 seconds)

Breathe, Brace, Descend

B. 5 min AMRAP

Max Reps Beast-Makers VIDEO (commonly known as Man-Makers)

Scaling options: sub power clean for squat clean, knee push-up, elevate DB on 45’s for push-ups etc.

Check out Mr. and Mrs. Giordano! CFMV wishes you both the absolute best! Rise Up in Love!!

Don’t forget, this Saturday @ 10:00am (after the 9:00am WOD) Kurstin Moore will be in to help us with our gymnastic skills. Come learn from the best!

WOD:

2015 CF Team Series WOD 1

aka the “When Jason met Meg” WOD

Teams of 2

200 DU’s (100 each)

75 Calorie Row

50 Step Ups (45/30)

WOD:

Back Squat

4 @ 50%

3 @ 60-65%

2 @ 75-80%

1 @ 85-90%

1 @ 95%

1 @ 95%+

1 @ 95%+

1 @ 95% +

WOD:

“Helen”

3 rounds

400m Run

21 KB Swings (53/35)

12 Pull-Ups

WOD:

Every 3:00 x 5

3 Position Snatch

high hang, mid thigh, floor

Hold each starting position for 2 secs before snatching

Hold each receiving position for 2 secs before standing up

Beginner athletes: Start light, work on form, perform 2 reps at each position, build load slowly

Advanced athletes: use 70-75% for each set

Post WOD:

Tabata Hollow Hold

WOD:

EMOM x 20

ODD: 5-6 Wallballs + 5-6 HSPUs

EVEN: 5-6 Toes2Bar + 5-6 Burpees

last done 6/8/15