July 13

Posted in 2018 on July 12, 2018 by cfsvmiyagi

SKILL
3x
10 Straight Leg Seated DB Press
10 Barbell Bent Over Rows
10 Russian Twists

LIFT
Thruster 1RM
10×1
*From the Rack

WOD
Open 18.5
7 Min AMRAP

3 Thrusters
3 C2B Pull-Ups
6 Thrusters
6 C2B Pull-Ups
9 Thrusters
9 C2B Pull-Ups
12 Thrusters
12 C2B Pull-Ups
etc…..
Continue pattern of increasing by 3
until time is up.
* Rxd weight is 100/65
**Scaled is 65/45 – Jumping Pull-Ups

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July 12

Posted in 2018 on July 11, 2018 by cfsvmiyagi

SKILL
3x
Min 1: 10 Toes to Bar
Min 2: 20 Hollow Rocks
Min 3: Side Plank (:20 e.s.)

WOD
Row Repeats
2 Min Max Meters
1 Min Rest
10x
*score is Average
Meters
*Set rowers for
2 Min Row interval
1 Min Rest

(Compare score to May 10th, 2018)

July 11

Posted in 2018 on July 10, 2018 by cfsvmiyagi

SKILL
3x
10 Reverse Hypers
10 Kneeling Squat Jumps

LIFT
Power Clean
Min 1-6
1 Power Clean
Every Min
Min 7-12
1 Power Clean
Every 2 min
*Adding lbs every lift
*working up to a heavy
single for the day.

WOD
15 Min AMRAP
200M Run
7 Power Cleans (135/95)
11 Wall Balls (20/14)

July 10

Posted in 2018 on July 9, 2018 by cfsvmiyagi

SKILL
3x
10 Barbell Good Morings
10 Weighted Sit-Ups
10 Glute Ham Raises

LIFT
Back Squat
4 @ 70%
2 @ 80%
1 @ 90%
*Run through that cycle
3 separate times.
(4/2/1, 4/2/1, 4/2/1)
*warm-up to your 70% before
starting the cycle

WOD
100 DU’s (300 Singles)
then:
5 Rounds
10 Box Jumps (24/20)
10 SA KBS (53/35)
Then:
100 DU’s (300 Singles)

July 09

Posted in 2018 on July 8, 2018 by cfsvmiyagi

SKILL
10 Skull Crushers (curl bar)
10 Supinated Barbell Rows
Max L-Sit

LIFT
Bench Press 1RM
7-5-5-3-3-2-2-1-1-1

WOD
21-15-9
Burpees to target
Chin-Ups

July 08

Posted in 2018 on July 7, 2018 by cfsvmiyagi

StrongMan Sunday

SKILL
3x
10 SA DB Push Press (5L, 5R)
*increase lbs each set
10 kneeling Squat Jumps
10 Glute Ham Raises

WOD
“Out of Gas”

July 07

Posted in 2018 on July 6, 2018 by cfsvmiyagi

LIFT
Warm-up to 50% of 1RM Snatch
Then
10 Minute EMOM
1 Power Snatch
1 Hang Power Snatch
1 Snatch Balance
1 OHS

SKILL
Partner Carry
*how to carry
*how to be carried

WOD
Team of 2
5 Rounds for time:
20 Power Snatches (135/95)
100M Partner Carry

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