WOD: 7/16/19

Skill/Stability/Strength
TEST: 20 Minutes to establish a 1RM Back Squat

[ or, if you have not been able to hit your percentages in this cycle, do 4 x 6 at 75%, +]

Conditioning
16 Min Alternating EMOM
Min 1: 45 seconds Max DB Hang Cleans (2 DBs)
Min 2: 45 seconds Max Wall Balls
Min 3: 60 Seconds Max Row for Calories
Min 4: Rest

Auxiliary
3 Rounds:
a) Pistol Progressions (SL Box Step Downs x 10)
b) Single Arm Landmine Roll Outs x 10

WOD 7/12/19

Strength/Skill/Stability
4 Rounds:
a) Push Press x 8
b) Double Handle Bent Row w/landmine x 8
c) Single Leg Split Squat x 8 Each Leg

Conditioning
“4 Rounds of “”Cindy”””
10 Dead Lifts
400m Run
“3 Rounds of “”Cindy”””
12 Dead Lifts
400m Run
“2 Rounds of “”Cindy”””
14 Deadlifts
400m Run

WOD: 7/10/19

Strength/Skill/Stability
EMOM 20:

a) 30 Seconds Flutter Kicks, 30 seconds rest
b) 10-12 Dumbbell Push Press – Left
c) 30 Seconds See the Lights, 30 seconds rest
d) 10-12 Dumbbell Push Press – Right
e) 30 Seconds Russian Twists, 30 seconds rest

Conditioning
Run 800
50 Plate G2O (45/25)
Run 400
25 Plate G2O
Run 250
*Compare to 5/17/17

WOD: 7/2/19

ANNOUNCEMENT: CFM is closed on Thursday for Independence Day. Everyone is invited to do the Independence run in Atwater. Ask a coach for details.

Skill/Stability/Strength
Back Squat

1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
2 x 3 @ 90%

Conditioning
5 Rounds:
10 Deadlifts (225/155)
20 Wallballs (20/14)

Auxiliary

Push Finisher