Wods 2/13-2/17

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cfc crew

Big shout out to Darien and Jen Holler, Jennifer S. and Jason, Johanna and lily,  Dan Caywood and Stephanie Ross.

They all came out to Outlier this past weekend and kicked ass at the Swolemate Showdown.  It was really great seeing all of you guys represent.  Thanks to those who came and cheered them on as well

Dan Caywood and his teammate Jared, took 1st in the men’s rx division.  Really cool seeing CFC in first place.  Nice work fellas.

Monday, February 13th

Strength/Skill:

4 Sets of:

Push press x 7

7 Strict Pull Ups (2 count pause at top)

Metcon:

AMRAP in 15 Minutes of:

10 Push Press (115/75)

10 Burpee Box Jumps 24/20

3 Wall Walks

Today zero’s in on upper body stamina.  Thats something that a lot of folks are deficient in.  You can bet that this type of wod will be in the open.  Its wods like this that carry over to higher skill movements like HSPU and muscle ups.  Bottom line, come in, work hard, get better.

Tuesday, February 14th

Strength/Skill:

Clean 2 Rep Max

metcon:

16.2 Open WOD

AMRAP in 20 Minutes of:

25 Toes to Bar

50 Doubleunders

15 Squat Cleans (135/85)

25 Toes to Bar

50 Doubleunders

13 Squat Cleans (185/115)

25 Toes to Bar

50 Doubleunders

11 Squat Cleans (225/145)

25 Toes to Bar

50 Doubleunders

9 Squat Cleans (275/175)

25 Toes to Bar

50 Doubleunders

7 Squat Cleans (315/205)

The actual open wod gives you 4 min/rd.  I want to see how far everyone can get if we make it an even 20.  For scaling weights, simply pick different ones.  I’d like to see them on the heavier side after rd 1.  That doesn’t mean failure, something like, 1st rd light, then medium, medium heavy, heavy.  For some people, reducing the TTB is also a good option.  Bottom line, is we want  a fairly consistent pace.  

Wednesday, February 15th

Strength/Skill:

Overhead Squats 6×2 (2 count pause)

Metcon:

3 Rounds for time of:

500 Meter Row/.6 Bike

8 Overhead Squats (115/75)

10 Chest to Bar Pull Ups

12 Russian Kettlebell Swings (70/53)

I want the overhead squats to be unbroken.  Goal is under 12 min

Thursday, February 16th

“Michael”

3rds

800m run

50 situps

50 back extensions

This day is meant to be a break from the lifting.  Don’t worry, it will still sting.  If you want to scale up, try v-ups

 

Friday, February 17th

Strength/Skills:Deadlift + Hang Power Clean + Front Squat+ Push Jerk for 6 Sets (just get a little heavier than your metcon weight) (spend 15 minutes completing the sets)

“DT”

5rds

12 Deadlifts 155/105

9 Hang power cleans

6 Push Jerk

For this wod, try and pick a weight that you could do 1 full round without putting the bar down.