EWOD: Three rounds, each for time:
Row 500m
Rest 90 seconds
GWOD: Accumulate 1 minute of L-sits on the rings
Use the most difficult progression you can hold for 5-10 seconds at a time.
WOD 1: 5 RFT
5 medicine ball sprints (down the hill on the soccer field and back up), 20/10lb
15 jumping squats
25 sit-ups
WOD 2: 10 min AMRAP
10 burpees
10 kettlebell swings, American-style (overhead), 1.5/1 pood
10 medicine ball sit-ups
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
GWOD (everyone): 3 rounds for quality: 10 dips or ring dips, 10 double-unders
CFE Strength: Back Squat 10×2 at 60% 1RM; Rest 1 min between sets.
BA WOD: 3 RFT:
Backwards sprint 2 laps around gym
20 box jumps
Walking lunges width of gym and back
CFE WOD: 3 RFT:
20 Overhead Squats, 45/35 lbs
20 Pull-ups
20 Sit-ups or GHD Sit-ups
20 Dips
TM WOD: “The Bear Complex”
Without stopping or dropping the bar, complete the following sequence, seven times: * Power Clean * Front Squat * Push Press (have bar land behind head, in rear-rack position) * Back Squat * Push-Press (have bar land on chest, in front-rack position). Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
Record weight for all five sets, and which rep you failed on if you failed on any set.
3 RFT:
24 walking lunges
18 kettlebell swings, 1.5/1 pood
12 Mountain climbers
In-class GWOD: 25 pistols each leg (or progressions)
Bodyweight Aces:
AMRAP in 12 minutes:
15 sit-ups
10 wall ball shots
2 laps around the gym
Strength:
Find 1RM deadlift
CFE WOD:
For time:
Run or row 1 km
Tabata Air Squats, 4 mins
Row or run 1 km
Tough Mud WOD:
“Helen” — post comments here.
In-class GWOD:
25 front-to-back leg swings, right leg
25 front-to-back leg swings, left leg
25 side-to-side leg swings, right leg
25 side-to-side leg swings, left leg
Strength:
Endurance Club: Max effort floor press
Tough Mud: Wendler, Week 1
WOD: “Elizabeth” (record your comments at this post)
Bodyweight Aces WOD:
4 RFT
Bear crawls (width of the gym and back)
50 squats
15 push-ups
