Sunday, April 19 – Saturday, April 25

Posted on April 19, 2015 by Anna Follman
Sunday, April 19 – Saturday, April 25

A few CFPL members posing for a picture post-WOD last Saturday...

Sunday, April 19 – No Class

Monday, April 20

WOD Part1: 2 Rounds

  • 500M Row
  • 100 Ft. Sled Push
  • Max Effort Handstand Hold

*Time cap of 20 minutes

WOD Part2: 10 Minute AMRAP

  • 20 Box Overs (20″/24″)
  • 5 Rope Climbs

 

Tuesday, April 21

Strength: Deadlift

  • 5×2

WOD: 21 Minute EMOM

Minute 1

  • 15 Wall Balls (14/20)

Minute 2

  • 5 Deadlift (163/225)
  • 5 Bar-Facing Burpees

Minute 3

  • Max Double-Unders

 

Wednesday, April 22

Strength: Push Jerk

  • 5×5

WOD: TABATA (x2)

  • Row (calories)
  • Push Press (33/45)
  • Goblet Squats (35/55)

 

Thursday, April 23

Strength: Snatch

  • Establish a 1 Rep Max

WOD: 4 Rounds For Time

  • 6 Bar Muscle-Ups
  • 12 Hang Power Snatch (63/95)
  • 24 KB Swings (35/55)

 

Friday, April 24

Strength: Thrusters

  • 5×2

WOD: 24 Minute AMRAP

  • 400M Run
  • 15 Thrusters (63/95)
  • 15 Toes-To-Bar

 

Saturday, April 25

WOD: For Time

  • 1,000M Row
  • 50 Push-Ups
  • 50 Air Squats
  • 50 Sit-Ups
  • 50 Pull-Ups
  • 50 Back Extensions
  • 1,000M Run
  • Getting Started

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