September 06

Posted in 2018 on September 5, 2018 by cfsvmiyagi

SKILL
Seated Box Jumps
15 Min to find Max Height

WOD
Run 1 Mile
Rest 5 Minutes
Run 1 Mile
*Score is total time
including rest

 

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September 05

Posted in 2018 on September 4, 2018 by cfsvmiyagi

ACCESSORY
3x
10 snatch Balance (build up)
10 Weighted Push-Ups
10 Sled Face Pulls

LIFT
Power Snatch
5×2
Squat Snatch
5×1
*build up to a heavy single

WOD
3 Rounds for time:

15 Power Snatches (95/65)
15 Burpee Box Jump Overs (24/20)
30 DUs (90 Singles)

September 04

Posted in 2018 on September 3, 2018 by cfsvmiyagi

ACCESSORY
3x
10 GHD Sit-Ups
10 Weighted Glute Bridges
Max L-Sit

SKILL
Spend 15 min
Alternating Pistols
*progressions
**work up to weighted

WOD
Alternating Pistols 10-1
KBS (70/53) 10-1
Ab-Mat Sit-Ups 10-1

Example:
10 pistols
10 KBS
10 Sit-Ups
9 pistols
9 KBS
9 Sit-ups
8 pistols
8 KBS
8 Sit-Ups
etc…..

September 03

Posted in 2018 on September 3, 2018 by cfsvmiyagi

HERO WOD

of your choice.

 

September 02

Posted in 2018 on September 3, 2018 by cfsvmiyagi

WARM-UP
Hungry Hungry Hippo
STRENGTH
Rope Sled Pull
3×50′
Keg Squats
3×8

WOD
400M Prowler Team Race

September 01

Posted in 2018 on August 31, 2018 by cfsvmiyagi

SKILL
10 KB Sumo DL High Pull
10 Russian Twists
10 DB SA Bent over Rows
LIFT
Deadlift
10×2
*work up to a heavy double

*Practice WOD Movements

WOD
Teams of 2
20 Min AMRAP

200M Team Run
20 Synchronized Wall Balls
200M Partner Carry
20 Partner Deadlifts (225/135)

August 31

Posted in 2018 on August 30, 2018 by cfsvmiyagi

SKILL
3x
10 Ball Slams
10 Reverse Hypers
25 Bicep Curls

WOD
Row Repeats
10x
1 Min Cal row
1 Min Rest
*set monitors for
1 min row/1 min rest
*score is total calories
for all 10 rounds

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