Archive for the 2018 Category

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

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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

 

February 15

Posted in 2018 on February 14, 2019 by cfsvmiyagi

LIFT

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 cfsvmiyagi

ACCESSORY
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)

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