Archive for the 2018 Category

November 14

Posted in 2018 on November 13, 2018 by cfsvmiyagi

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SKILL
Rope Climbing Practice
10-15 Minutes

LIFT
Front Squat
10×2
*work up to a heavy
double for the day

WOD
For Max Rounds:
1 Rope Climb
1 Hang clean (115/85)
*add 1 rep to the hang cleans only
after each completed round till failure.
*complete hang cleans unbroken
*score is the number of completed rounds

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November 13

Posted in 2018 on November 12, 2018 by cfsvmiyagi

ACCESSORY
3x
Min 1: 20 Hollow rocks
Min 2: 10 V-Ups
Min 3: 20 Flutter kicks

STRENGTH
Strict Pull-Ups
5×8
*Paired with
Push-Ups
5xMax Unbroken

WOD
EMOM 12
6 Cal Row
6 Toes 2 Bar
6 HSPU
*sub T2B with Knees above Hips
*sub HSPU with HRPU

November 12

Posted in 2018 on November 12, 2018 by cfsvmiyagi

WOD
“Lumberjack 20”

20 Deadlifts (275/185)
Run 400M
20 American KBS (70/53)
Run 400M
20 OHS (115/75)
Run 400M
20 Burpees
Run 400M
20 Chest to Bar Pull-Ups
Run 400M
20 Box Jumps (24/20)
Run 400M
20 DB Squat Cleans (45/35)
Run 400M

November 11

Posted in 2018 on November 12, 2018 by cfsvmiyagi

STRENGTH
20 Min
Keg Clean & Press

WOD
“Scaled Coffland”
5 Min Bar Hang
*penalty for dropping
is 200M Run + 20 Push-Ups
**Score is total time to complete 5 min bar hang

November 10

Posted in 2018 on November 9, 2018 by cfsvmiyagi

Image result for partner deadlift

ACCESSORY
3x
10 Banded Facepulls
10 each side kneeling landmine press
10 Sumo RDLs with KB

WOD
Teams of 2
Buy-in: 2K Row
then 3 rounds of:
20 Partner Deadlifts (average bodyweight)
100M Barbell Carry
Buy-out: 2K Row
*Share rowing however you want

November 09

Posted in 2018 on November 8, 2018 by cfsvmiyagi

SKILL
“Flight Simulator”
DUs
5-10-15-20-25-30-35-40-45-50
45-40-35-30-25-20-15-10-5

*Each set needs to be unbroken in order to advance
*15 Min Cap

*If you don’t have DUs, you can either spend time practicing or you can just do singles.

WOD
“Death by” EMOM
Pull-Ups & Thrusters(45/35)
Min 1: 1 Pull-Up 1 Thruster
Min 2: 2 Pull-Ups 2 Thrusters
Min 3: 3 Pull-Ups 3 Thrusters
etc….
*Continue this pattern until you are unable to complete the given reps for that minute.
*your score is the last fully completed round

November 08

Posted in 2018 on November 7, 2018 by cfsvmiyagi

ACCESSORY
3x
10 Snatch Grip DL (build up)
10 Snatch High-Pulls (build up)
10 Snatch Balance (empty bar)

LIFT
Snatch Complex
1 Power Snatch
1 Hang Squat Snatch
1 OHS
*20 Min to find a heavy complex

WOD
12 Min AMRAP
20 Alternating DB Snatches (50/35)
200M Run
20 Single Arm OH Walking Lunges (50/35)
200M Run

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