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

August 27, 2019

Warm up:
400m run
Down Switch Back SA OH Walk
8/8 Powell Raise
10 Ghd Sit ups
X2

10min EOMOM
E: 3 Push Press 75%-80%
O: 10 Elevated Ring Rows

WOD:
Alt DB Snatch 50/35
Pull ups
30-20-10

August 26, 2019

Warm up:
Dynamic Warm up
7/7 Single Leg Hip Ext
10 H2H KB swings
7/7 SA DB Thurster
X2

Strength:
1 Power Clean + 3 Front Squats
8 sets every 2mins

WOD:
40 Wall Balls
20 Sit ups
10 Burpee Pull ups
x3