Sunday, October 5 - Saturday, October 11

 CFEP 9AM class having fun post-WOD last Saturday...

CFEP 9AM class having fun post-WOD last Saturday...

Sunday, October 5 - No Class

 

Monday, October 6

Strength: Push Jerk

  • 5 x 2

WOD: 24 Minute EMOM

  • Minute 1: 20 DU's/8 Pull-Ups
  • Minute 2: 8 Burpee Box Overs (20/24)
  • Minute 3: 8 Shoulder to Overhead (93/135)

 

Tuesday, October 7

Strength: Back Squat

  • 5 x 2

WOD: 21-15-9

          "J.T."

  • Handstand Push-Ups
  • Ring Dips
  • Push-Ups 

 

 

Wednesday, October 8

Skill: Muscle-Ups Progression

WOD:  For Time, Reps, Reps

  • 2K Row for Time
  • 7 Minutes of Burpees
  • 4 Minutes of Shuttle Sprints

**3 Minute Break Between Each Station**

 

Thursday, October 9 (compare to 2/24/14)

WOD: "Chipper" For Time 

  • 10 Wall Climbs
  • 20 Thrusters (63/95)
  • 30 KB Swings (35/55)
  • 40 Push-Ups
  • 50 Wall Balls (14/20)
  • 60 Back Extensions
  • 70 Walking Lunges
  • 80 Sit-Ups
  • 90 Double-Unders
  • 1 Minute Plank Hold

 

Friday, October 10

Strength: Snatch Drills

WOD: 15 Minute AMRAP

  • 5 Snatch (93/135)
  • 5 Overhead Squats (93/135)
  • 20 Lateral Bar Jumps

 

Saturday, October 11

Partner WOD: 30 Min AMRAP

  • 250M Row (each) with Plate Hold
  • 50 Partner Wall Balls (14/20)
  • 400M Med Ball Run (14/20)
  • 50 Toes-To-Bar
  • 100 Double-Unders (Each)

 

 

Posted on October 5, 2014 .