December 13

Posted in 2018 on December 12, 2018 by cfsvmiyagi

SKILL
50 4ct Flutter Kicks (90 degrees)
50 Air Squats

WOD
5 Rounds for time:
12 Double Taps (1 T2B + 1 C2B)
12 Burpee Box Jumps (24/20)
400M Run

BUY OUT
100 Bicep Curls
45/25 lbs curl bars

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December 12

Posted in 2018 on December 11, 2018 by cfsvmiyagi

LIFT
2 Cleans + 1 Jerk
*cleans should be
touch and go
*20 minutes to build to a heavy set

WOD
“Grace”
for time:
30 Clean & Jerks
(135/95)
Rest 2 Min
Then:
Repeat “Grace”

*score is total time including 2min rest

December 08

Posted in 2018 on December 7, 2018 by cfsvmiyagi

WOD
Teams of 2
4x100M Relay Run
12 Wall Walks
24 Partner Wall Balls
36 Synchronized KBS (53/35)
24 Partner Wall Balls
12 Wall Walks
4x100M Relay Run

December 07

Posted in 2018 on December 6, 2018 by cfsvmiyagi

Related image

LIFT
Muscle Snatch
20 Min Technique Work
*Start with empty bar and add
weight ONLY if technique is sound

WOD
10 Min Time Cap

50 Burpees

then:
Find your max snatch in
remaining time.

December 06

Posted in 2018 on December 5, 2018 by cfsvmiyagi

Image result for sumo deadlift

ACCESSORY
3x
Min1: 10 V-Ups
Min2: 20 Hollow Rocks
Min3: :30 Plank Walk

LIFT
Sumo Deadlift

**Double Overhand Grip Only**
10×3
*increase each round
to find a heavy triple
*focus on technique

WOD
For Time:
Run 400M
20 Deadlifts (225/135)
20 Jump Squats
20 Chest 2 Bar Pull-Ups
Run 200M
20 Deadlifts (135/95)
20 Air Squats
20 Pull-Ups

December 05

Posted in 2018 on December 4, 2018 by cfsvmiyagi

ACCESSORY
3x
10 Kneeling Squat Jumps
10 GHD Back Ext.
10 Clean High Pulls (40% of 1RM Clean)

LIFT
Clean&Jerk Complex
-Power Clean
-Hang Power Clean
-Power Jerk
*20 Min to find a
heavy complex

WOD
30 Curtis Ps for time:
95/65
Power Clean
Lunge Left
Lunge Right
Push Press

December 04

Posted in 2018 on December 3, 2018 by cfsvmiyagi

STRENGTH
3x
5 Strict Ring Pull-Ups
:10 hold at top of Pull-Up
5 Strict Ring Dips

WOD
For Time:

Buy-In:
50 Push-Ups
Then:
50 Double Unders
100M Row
50 Double Unders
200M Row
50 Double Unders
300M Row
50 Double Unders
400M Row
50 Double Unders
500M Row

*Sub DUs with 100 Singles

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