GWOD: 12 skin the cats
CFE Strength: Push Press 7×3 on :45 sec @ 65% 1RM
Endurance: 3x800m run; 3 minute rest
BA: 4 RFT:
400m run
20 medball cleans, 20/12
20 sit-ups
CFE: 2 Rounds for Total Reps:
2 min Double-unders
2 min Pistols (Alternate legs)
2 min Box jumps (24″)
TM WOD: Squat Cleans
Every minute on the minute for 12 minutes:
2 Squat Cleans @ 80% 1RM
3 rounds for time of:
30 Pull-ups
30 Deadlifts, 155/115 lbs
30 Box Jumps, 24/20 in
GWOD: 3 rounds: 8 knees-to-elbows; 8 dips
CFE Strength: Push Press 8×2 on :45 @ 65% 1RM
TM Strength: Power clean 5-5-5
BA Partner WOD: 2 RFT
10 dips
Medball sprint to soccer field
20 Russian twists
Medball sprint to JAFH
30 Partner medball slams
CFE WOD: For time:
Run 400m
40 kettlebell swings (1.5/1 pood)
30 Pull-ups
20 Kettlebell swings (1.5/1 pood)
10 Pull Ups
Run 400m
TM WOD: “Angie”
100 pull-ups
100 push-ups
100 sit-ups
100 squats
BtW average: men 20:56; women 23:55
WOD 1: “The Chief”
Max rounds in 3 minutes of:
3 Power cleans, 135/95 lb (I would recommend scaling this weight down)
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles (workout takes 19 minutes total)
WOD 2: Foot on the Gas
For time:
20 Front squats @ 70% of your 4RM back squat
30 Box jump, 30″ box (this would be a 24″ box with two 45 lb plates stacked on top; women use 24″ box)
40 Kettlebell swings, 1.5/1 pood
50 Wallball shots, 20/12 pound ball
February two-minute challenge: Double-unders
GWOD: 3×10 pull-ups
TM group: 3×5 false-grip pull-ups
CFE Strength: Shoulder press 5-5-5+ at 70%,80%,90% of 4RM
CFE WOD: 5 rounds for time and total reps of:
10 Deadlifts, 1x bodyweight
Max set push-ups
BA WOD: Alternating tabata:
Burpees
Kettlebell swings, 1.5/1 pood
TM WOD: 10-9-8-7-6-5-4-3-2-1 rep rounds:
Ring dips
Burpees
Pull-ups
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
BtW median: men 115 lbs; women 45 lbs
From mainsite (very helpful video there)
