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
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February 20
Posted in 2018 on February 19, 2019 by cfsvmiyagiFebruary 19
Posted in 2018 on February 19, 2019 by cfsvmiyagiSKILL
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 cfsvmiyagiLIFT
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 cfsvmiyagiSTRENGTH
“Tractor Pull”
WOD
400M Farmer Carry
(70/53)
*5 Burpees on the spot
every time you drop the kettlebells
February 15
Posted in 2018 on February 14, 2019 by cfsvmiyagiLIFT
DB Incline Bench Press
3×10
-paired with-
Bent Over BB rows
3×10
WOD
“Lynne”
5 rounds of
Bodyweight Bench Press
Pull-Ups
*max unbroken reps
*no time component
*score is total reps from 5 rounds
February 14
Posted in 2018 on February 13, 2019 by cfsvmiyagiACCESSORY
2x
15 GHD Sit-Ups
10 DB Push Press
10 Glute Bridges
LIFT
Clean & Jerk
20 Min E2MOTM
*build up to a heavy
clean & Jerk for the day
(lift every 2 min)
WOD
for time:
150 OHS (45/35)
