Sunday, February 11 - Saturday, February 17

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Sunday, February 11 - Rest Day

Great job to all 3rd Wheel athletes this weekend! You represented CFEP & CFPL so well -- we're very proud!

 

Mobility of the Week - To be performed on your own time.

Self Assessment

  • 10 air squats
  • 10 push ups
  • 10 arm circles 

Smash w/roller, lax ball, barbell  

  • Upper Back/Shoulders
  • Lats
  • Pecs
  • Triceps
  • Calves/Achilles
  • Hamstrings
  • Glutes
  • IT band
  • Quads

Band stretches

  • Banded side steps 2x10
  • Shoulder Flexion 30 second holds/arm
  • Good mornings 2x15 

 

Monday, February 12

Hero WOD: "Hammer"

5 Rounds for Time

  • 5 power cleans (93/135)
  • 10 front squats (93/135)
  • 5 jerks (93/135) 
  • 20 pull ups

Rest 1:30 between rounds

*30 minute HARD time cap.

Mobility: Perform smash movements from "Mobility of the Week" if finished early.

 

Tuesday, February 13

Strength: 3 Rounds (not for time)

  • 15 Plate Crunch [view here]
  • 20 sec. Ring Front Support Hold
  • 10 Bent Over DB Row 

WOD: 18 Minute EMOM

Minute 1: 

  • 10/12 cal. Bike

Minute 2: 

  • 8-50 ft. Shuttle Sprints

Minute 3: 

  • 30 Double Unders

Strength - 7:30PM

  • Hang Above the Knee Power Snatch + OHS - 4 sets
  • Push Press - 5-4-3-2-2
  • Seated Barbell Press - 3x6-10
  • Strict Chin Up - 3x10
  • Plate Crunch - 3x14
  • GHD Back Extensions Isometric Hold - 3x60 sec.
  • Step-Up + Ball Slams - 15-10-5 for Time

 

Wednesday, February 14

Skill Work: Handstands, HSPU, Handstand Walks

WOD: 17 Minute Buy-in + AMRAP

Buy-In

  • 1,000M Row

then in remaining time AMRAP...

  • 1 Deadlift (203/325)
  • 3 Handstand Push-Up
  • 5 Burpee to Rig 

*Scale for handstand push-ups will be 9 DB or KB strict press. 

 

Thursday, February 15

Warm-Up: Rowling

  • 5 Frames

*3 mountain climber for every penalty point. Winner in each class, chooses the tunes!

WOD: 5 Rounds for Time

  • 21 Box Jump (20/24)
  • 15 Toes to Bar
  • 9 DB Thruster

*28 minute time cap. Box Jumps or Step-Ups will count as RX today.

Strength - 7:30PM

  • Hang Above the Knee Power Clean - 4 sets
  • Front Squat - 5-4-3-2-2
  • Pike Press or Strict HSPU - 4x3-6
  • DB Row - 4x5
  • Leg Throw Downs or Incline Rig Touches - 4x15
  • GHD Hip Extension - 4x8-12
  • Push-Up + Pull-Up - 15-10-5 for Time

 

Friday, February 16

Snatch Drills: 5 sets

Complex w/ empty barbell

  • High Hang Muscle Snatch + OHS
  • Hang Power Snatch + OHS
  • Power Snatch + PHS
  • Snatch

WOD: Death by...

  • KB Swings (35/55)

*Once you can no longer complete the designated # of swings, athletes will complete 5 KB swings until everyone is done.

 

Saturday, February 17

WOD: For Time

  • 100 Air Squats
  • 90 Situps
  • 80 Walking Lunges
  • 70 Burpees
  • 60 Second Plank
  • 50 Mountain Climbers
  • 40 Pushups
  • 30 Rolling Hollow Rocks
  • 20 Jumping Air Squats
  • 10 Hand Release Pushups
Posted on February 11, 2018 .