Archive for the 2018 Category

September 20

Posted in 2018 on September 19, 2018 by cfsvmiyagi

ACCESSORY
3x
10 Glute Ham Raises
10 KB Sumo Deadlift
10 Barbell Bent Over Rows

LIFT
Sumo Deadlifts
8×3
*Work up to a heavy triple
for the day.

WOD
(Set a 15 Min Clock)
5 minutes to perform
50 burpees
*Whatever time remaining
of the 5 minutes is your rest.
then after the 5 minutes is up:
Calorie Row
10x (:30 work/ :30 Rest)
*total calories is your score

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September 19

Posted in 2018 on September 18, 2018 by cfsvmiyagi

ACCESSORY
3x
8 Single Arm KB Rows
8 Ball Slams
25 Banded Tricep Ext.

STRENGTH
Tabata Push-Ups
*as a group

WOD
10 Min AMRAP
10 Alt. KB Clean & Press (53/35)
10 C2B Pull-Ups

September 18

Posted in 2018 on September 17, 2018 by cfsvmiyagi

ACCESSORY
3x
10 DB Strict Press
10 GHD Wall Ball Sit-Ups
10 Reverse Hypers

LIFT
20 Min Every 2 Min
Clean Complex:
1 Power Clean
1 Hang Power Clean
1 Split Jerk
*Build to a heavy complex

WOD
Taters 10-1 (70/53)
Box Jumps 1-10 (24/20)

September 17

Posted in 2018 on September 16, 2018 by cfsvmiyagi

SKILL/ACCESSORY
3x
8 KB Windmills (go light)
8 Straight Leg Toes to Bar
8 Straight Leg Box Jumps

LIFT
OHS
10×1
*work up to a heavy single
for the day.
*from the rack

WOD
“NANCY”
5 Rounds for time:
400M Run
15 OHS (95/65)

September 16

Posted in 2018 on September 16, 2018 by cfsvmiyagi

STRONGMAN SUNDAY

STRENGTH
Sled Rope Pulls
10×1
paired with
100ft Trap Bar walk
*find your heaviest
without dropping

WOD
400M Prowler Race

September 15

Posted in 2018 on September 16, 2018 by cfsvmiyagi

WOD
21-15-9
Partner Wall Balls (20/14)
Pull-Ups
Then:
400m team run
Then:
21-15-9
Partner Med Ball Sit-Ups
Push-Ups
Then:
100m relay (4x)

September 14

Posted in 2018 on September 13, 2018 by cfsvmiyagi

SKILL
3x
Min 1: 20 Hollow Rocks
Min 2: 10 V-Ups
Min 3: :30 Bicycle Crunch
Min 4: Rest

WOD
Time Trial
Teams of 2
30 Min Rowing
Cover Max Distance (Meters)
*One Person Rows while
the other rests.
*Switch as needed

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