September 13, 2019

Warm up:
400m run
8 Wall Sqts
8/8 DB Snatch
8 GHD Sit ups
X2

Strength:
5 OHS
4 sets, rest 2min

Open WOD 11.1 & 14.1
10min AMRAP
30 DUs
15 Power Snatch 75/55

September 12, 2019

Dynamic warm up
1min Med Ball Pec Walk (Video)
X1
10/10 Lateral Band walk
10 KB DL
10 Push ups
X2

Strength:
8 Goodmornings
Rest 1min
2 Bench Press
Rest 1min
X4

“Saved by the Barbell”
1min Burpees
1min Wall Balls 20/14
1min Deadlift 115/75
1min Med-Ball sit ups 20/14
1min Hng Pwr Clean 115/75
Rest 1min
x3

September 11, 2019

Warm up:
400m run
12 Alt jumping lunges
10 Push ups
10 Plank Reach
X2

Strength:
Sled Push Down Back (Heavy)
Rest 75sec
8 Weighted Strict Dips
Rest 75sec
X4

25min clock NFT easy pace
3 Rope Climbs
4 Stone to Shoulder
Down, All 4’s Sand Bag Drag
8 KB swings 70/53

September 10, 2019

Dynamic Warm up:
8 Bird-Dog
8 Lat Pull downs
:20sec HS hold
X2

Strength:
8/8 Filly Press
Rest 1min
8-10 Supinated Ring Row
Reset 1min
X4

WOD:
Buy in: 800m run
7 Hang Power Clean 135/95
14 T2B
X4
Buy out: 800m run

September 9, 2019

Warm up:
400m run
Lat Foam roll
Banded hip flexor stretch
X1
15 Clamshells
8 KB Russian KB swings into Goblet Squats
8/8 Side Plank rotation
X2

Strength:
1 Power Clean + 1 Front Squat + 1 Hang Power Clean + 1 Front Squat
8 sets, every 2min

WOD:
Complete for time: 75 Back Squats 135/95 with these requirements:
2min AMRAPs
Buy in each set with 100m run & 5 Burpees
As many Sqts as possible until time is up or until 75 reps
Rest 2min
Buy in, then pick up on the the squat number you finished last round

September 6, 2019

Warm up:
Banded Shoulder Warm up
X1
8 OHS PVC
8 Russian KB swings
200m run
X2

EMOM – Power Snatch
0min-3min: 3 Power Snatch
Increase wt
4min-6min: 2 Power Snatch
Increase wt
7min-9min: 1 Power Snatch

Endurance:
Row 500m
Rest 3min
X4

September 5, 2019

Warm up:
2min jump rope
8 Pallof Deadbug
8/8 KB Suitcase DL
KBs Front Rack Walk Down Back
X2

Strength:
3 Deadlifts
Imminently into
4 Two step Box Jumps
Rest 2min
X4

WOD:
10 DB Burpees 35/20
30’ DB Front Rack Walking Lunges 35/20
400m Run
x3

September 4, 2019

Warm up:
400m run
SA OH Carry Down Switch Back
8 Russian KB swings
10 Plank Reach

Strength:
3 Push Press
Rest 1min
8/8 DB row
Rest 1min
X4

WOD:
Buy In: 100 DUs
4 Power Cleans @70%
8 Strict HSPU (Kip, DB Strict Press)
X5
Buy Out: 100 DUs

September 3, 2019

Dynamic warm up
10/10 Lateral Band Walks
7/7 Goblet Reverse lunge in place
8 Ring Rows
X2

Strength:
6 Back Squats
Rest 75sec
4 Weighted Pull ups
Rest 75sec
X4

“CF Open WOD 19.1”
AMRAP 15 min
19 Wall Balls
19 Cal Row

August 28, 2019

Warm up:
2min row
10/10 Lateral Band Walks
8 Plank Reach
8 Duel KB DL
X2

Strength:
1 Deadlift (start @85% and slowly increase)
Rest 90sec
3 Bench Press
Rest 90sec
X5

10min “Cindy” w/ weighted vest 20/10
400m run w/ vest
400m run without vest
10min “Cindy” without vest
For Total Time and Rounds