February 22

Posted in 2018 on February 21, 2019 by cfsvmiyagi

19.1

15 Minute AMRAP

19 Wall-ball shots (20/14)

19 Cal row

 

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February 21

Posted in 2018 on February 20, 2019 by cfsvmiyagi

ACCESSORY
3x
10 DB Push Press (lightweight)
10 GHD Sit-Ups
10 Ball Slams

LIFT
12 Min EMOM
2 Thrusters
*increase weight each minute
*build up to a heavy double
for the day

WOD
5 Rounds for Time:
10 Wall Balls (20/14)
2 Rope Climbs
20 DUs

February 20

Posted in 2018 on February 19, 2019 by cfsvmiyagi

WOD
Run 100M
20 Pull-Ups
Run 200M
15 Pull-Ups
Run 300M
10 Pull-Ups
Run 400M
5 Pull-Ups
Run 300M
10 Pull-Ups
Run 200M
15 Pull-Ups
Run 100m
20 Pull-Ups

February 19

Posted in 2018 on February 19, 2019 by cfsvmiyagi

SKILL
Back Squat
“Bring Sally Up,
bring sally down.’

LIFT
Back Squat
5×5 @ 65%
*Warm up to 65%
before starting 5×5

WOD
10 Mintue AMRAP
5 Box Jump Overs (24/20)
10 Taters (53/35)

February 18

Posted in 2018 on February 18, 2019 by cfsvmiyagi

LIFT
Snatch Complex
1 Snatch High Pull
1 Hang Power Snatch
1 Power Snatch
*20 Min to find a heavy
complex for the day

WOD
5XFT
6 Power Snatches (135/95)
12 Toes 2 Bar
*5 burpees every minute
*Start with burpees

February 17

Posted in 2018 on February 18, 2019 by cfsvmiyagi

STRENGTH
“Tractor Pull”

WOD
400M Farmer Carry
(70/53)
*5 Burpees on the spot
every time you drop the kettlebells

February 16

Posted in 2018 on February 15, 2019 by cfsvmiyagi

DMFT 4 KMFD

 

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