August 18

Posted in 2018 on August 17, 2018 by cfsvmiyagi

SKILL
Warm-Up WOD Movements

WOD
25 Min AMRAP
25 Synchronized HRPU
25 Synchronized Pull-Ups
25 Synchronized Snatches (95/65)
25 Partner Med Ball Sit-Ups (20/14) (16 if co-ed)

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August 17

Posted in 2018 on August 16, 2018 by cfsvmiyagi

SKILL
Warm-Up WOD Movements

WOD
100M Run
20 Deadlifts (225/135)
200M Run
20 Toes 2 Bar
400M Run
100 DU’s
400M Run
20 Toes 2 Bar
200M Run
20 Deadlifts (225/135)
100M Run

*30 Min Cap

August 16

Posted in 2018 on August 16, 2018 by cfsvmiyagi

SKILL
3x
Min 1: 10 V-Ups
Min 2: 20 Hollow Rocks
Min 3: :45 Plank

LIFT
Thruster
10×1
*Build to a heavy Single for the day

WOD
100 Wall Balls (20/14)
*5 Pull-Ups every Minute

August 15

Posted in 2018 on August 14, 2018 by cfsvmiyagi

LIFT
Back Squat
Every 2 Min for 10 Min
3 Reps
*increasing weight each round
Then:
Every 2 Min for 10 Min
2 Reps
*continue to increase weight each round
to eventually find a heavy double for the day.

WOD
EMOM
Every 2 Min for 12 Min
250M Row
Max Box Jumps in remaining time of 2 min.
*Box Hight is 24/20
*Score is total # of Box Jumps

August 14

Posted in 2018 on August 13, 2018 by cfsvmiyagi

ACCESSORY
3x
10 Ring Push-Ups
10 Ring Rollouts
10 GHD Sit-Ups

LIFT
Bench Press
5 @ 65%
3 @ 75%
1 @ 85%
Repeat cycle 3 times
then:
1 set max reps at 65%

WOD
7 Min AMRAP
7 Pull-Ups
7 Dips
7 AbMat Sit-Ups

August 13

Posted in 2018 on August 12, 2018 by cfsvmiyagi

LIFT
Clean Complex
1 Power Clean
1 Hang Power Clean
1 Full Squat Clean
*20 Min to build to a heavy complex

WOD
3 Rounds for time:
10 Clean & Jerks (135/95)
10 Bar facing burpees

August 12

Posted in 2018 on August 11, 2018 by cfsvmiyagi

SKILL
Review WOD Movements

WOD
20 Min AMRAP
20′ Death Crawl (50/35)
10 Taters (70/53)
2 Tire Flips

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