October 16

Posted in 2018 on October 15, 2018 by cfsvmiyagi

ACCESSORY
3x
10 Weighted Glute Bridges
10 Heavy DB Shrugs
8 Bent over SA DB Rows (e.s.)
LIFT
S2OH Complex
1 Strict Press
1 Push Press
1 Push Jerk
*20 min to find a heavy
complex for the day

WOD
10 Min AMRAP
10 Alt. KB Clean & Jerk (53/35)
20 KB Anchored Sit-Ups
30 Unbroken DUs (90 Unbroken Singles)

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October 15

Posted in 2018 on October 14, 2018 by cfsvmiyagi

ACCESSORY
3x
10 Glute Ham Raises
10 Weighted Sit-Ups
:30 Couch Stretch (each side)

LIFT
Front Squat
10×3
:02 Pause at bottom
*build each set
*work up to a heavy triple for the day

WOD
3 Rounds for time:
30 Front Squats (95/65)
30 Toes 2 Bar
300M Run

October 14

Posted in 2018 on October 14, 2018 by cfsvmiyagi

STRENGTH

Atlas stones to shoulder
5×3
paired with
low bar prowler push
5x50ft

WOD
Tug of War

October 13

Posted in 2018 on October 12, 2018 by cfsvmiyagi

GGRx_LA_WODS3-3.jpg

SKILL
Group Activity
warm-up WOD Movements

WOD
*teams of 3
Girls Gone RX WOD#3
For time:
75 Burpees to 7ft Target
75 Toes to Bar
75 Pistols
75 Pull-Ups

 

 

 

 

October 12

Posted in 2018 on October 11, 2018 by cfsvmiyagi

LIFT
Close Grip Bench Press
5×5
60% of Regular Bench 1RM
*warm up to 60% before
starting the 5×5

WOD
20 Minute EMOM
:20 Handstand Hold
:20 Wall Balls (20/14)
:20 Rest
*score is number of wall balls

October 11

Posted in 2018 on October 10, 2018 by cfsvmiyagi

ACCESSORY
3x
10 Reverse Hypers
10 KB Deficit Deadlifts (8″ or more)
10 Hollow Rocks

LIFT
Conventional Deficit Deadlifts
(4″ Deficit)
8×3
*work up to a heavy triple

WOD
5 rounds for time:
10 Deadlifts (225/135)
100M KB Farmer Carry (70/53)

October 10

Posted in 2018 on October 9, 2018 by cfsvmiyagi

ACCESSORY
3x
10 V-Ups
10 Mtn Climbers
10 Ball Slams

WOD1 (0-15 min)
“Annie”
50-40-30-20-10
DU’s
AbMat Sit-Ups

WOD2 (15-30 min)
“Griff”
800M Run
400M Run Backwards
800M Run
400M Run Backwards

*The faster you finish WOD 1
the more rest you will have before
WOD 2 starts.
*if you do not finish WOD 1 in the time
given, your score will be your reps
completed.
*there is no time cap for WOD 2

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