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CFB36 9 September 2013

9 september 2013

WOD

Skill: Handstand push ups and pistol squats

WOD:

20 minute AMRAP of:

5 HSPU

10 Pistol squats

200m Run

 

Fundamentals

Skill: Kb Swing and Clean

WOD: Tabata of Kb Swing 12/8 kg and Cleans 20/15 kg

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8 september 2013

8 september 2013

WOD

Skill: Double unders

Partner WOD:

Vincents Playing Cards Game

Every figure symbols an excersise. The number on the card symbols the reps you have to do. Pull a card, do the excersise (keep the card), get another card. Try do get as many reps as possible.

Hearts: Frogers

Diamond: Single unders

Clubs: Split Lunges

Spades: Double unders

Example: Hearts 7: 7 Frogers

Every other figure symbols the same exersise both 21 reps.

Example: Diamond Queen = 21 Single unders

 

 

 

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7 september 2013

7 september 2013

WOD

Skill: How to score the at your own personal best in todays WOD

WOD 1:

Tabata of Airsquats

WOD 2:

Push press 3x12. Post load.

WOD 3:

Death by Wall ball Squats 9 kg black line/ 6 kg whiteline

Every Minute perform the specified number of wall ball reps.  (Athlete needs to meet standards: below parallel and ball to target. Hit the line. Be honest: no rep yourself. We will no rep you if we see it. Fair warning.)

1:00 – 1 Rep

2:00 – 2 Reps

3:00 – 3 Reps

……Continue for as long as athlete can complete the number of reps in the minute. 25 minute Time Cap.

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6 september 2013

6 september 2013

WOD

Skill: Hollow rock rolls and Ab roll outs

WOD for time:

Buy in with 36 Box jump overs

Run 800m

18 Spiderman to hollow rock rolls

18 Barbell Ab roll outs

Cash out with 36 Box jump overs

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Fundamentals

Skill: Medball cleans and pull ups

WOD:

E.M.O.M. climb up with reps

Medball clean

Pull up

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5 september 2013

5 september 2013

WOD

Skill: Overhead squat

WOD:

Back Squat 9-9-9-9 (10 min. time cap)

Front Squat 6-6-6-6 (10 min. time cap)

Overhead Squat 3-3-3-3 (10 min. time cap)

Post loads

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Fundamentals

Skill: Strict press, Wall ball shot, Box jumps, back squat

WOD:

Complete as may reps as possible in 1.30 min. of each exersise:

Strict press 20/15 kg

Wall ball shots 6/4 kg

Box jumps 45/30 cm

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