17/8/2018 CFNL WOD

Strength:
Press
4 sets of 4 reps
@ 75/75/80/80%
Rest 2 mins
Max reps on final set

Then..

Bench Press (Deload)
3 sets 5 reps @ 75% 1RM
Rest 90secs
No Max Reps

WOD 1:
Complete as many rounds as possible in 6 mins of:
10x10m Meter Shuttle Runs
Max rep Push-ups

Record total Push Up reps.
The goal is to go to failure each set not have a strategy to allow you to get more overall !!

Rest 3mins then..

WOD 2:
In 6 mins do:
Row, 750/600 m
then in the remaining time, AMRAP of:
Lateral Burpee Over loaded barbell

16/8/2018 CFNL WOD

Gymnastics:
Choose a level to work at and practise for 10mins
Headstand
Headstand > Handstand
Headstand > Handstand > Handstand walk

Olympic Lifting:
Split 2 Split Jerk
3 x 5 reps 50/60/70% of C&J 1RM
Focus is on the drive and catch position

Team WOD (2’s):
‘Death By’ Wall Ball

With a continuously running clock perform:
4 Wall Balls, 9/6 kg in the first 1 min
8 Wall Balls, 9/6 kg in the second min
12 Wall Balls, 9/6 kg in the third min

Continuing this for as long as you are able.

Each person must do 50% of the reps,but can be split however you want.
Score is the rounds (reps) you COMPLETED before you went out ie if you went out in round 3 your score is 8 reps (as round 2 was fully completed).

Optional Core:
Strict TTB
3 x 4-10 reps
rest 60 secs

14/8/2018 CFNL WOD

Strength:
Press
Build to your heaviest 1 rep of the day
20mins
Level 2’s will take part and build to a heavy set but not to thier maximum effort.

WOD:
As many reps as possible in 14 mins of:
8 Hang Power Snatches,75% of your Squat Snatch 1RM
80 Double Unders

Hang must be above the knee

13/8/2018 CFNL WOD

Strength:
Bench Press (Deload)
3 sets 5 reps @ 75% 1RM
Rest 90secs
No Max Reps

Pre WOD:
Muscle Up Practise (3mins at each station)
-Floor Transitions
– Rings to Chest Pull Ups (feet on floor if needed)
– Jumping Muscle Ups
– Hip to rings
Advanced will practise strict and weighted

WOD:
For time:
30 Ring Muscle-ups
(12min cap)
Compare to 30/1/18

Assistance Work:
Banded straight arm pull-downs in hollow position
3-5 sets Max reps until form goes or lats fatigue.

11/8/2018 CFNL WOD

Strength:
Bench Press
4 sets 2 reps
@ 85/90/90/90% 1RM
Rest 2-3mins
Max Reps on final set
(Spotters must be used)

Then..

Press (Deload)
3 sets 5 reps @ 75% 1RM
Rest 90secs
No Max Reps

WOD:
‘Lynne’
5 rounds for max reps of:
Max rep Bench Press, 1x bodyweight
Max rep Pull-ups

There should be minimal rest in between

Record all 5 sets of scores i.e 12/9, 11/9, 10/8, 8/7, 5/4

10/8/2018 CFNL WOD

Strength:
Back Squat
4 sets of 2 reps @
85/90/90/90%
No Max reps
2-3 min rest periods

WOD 1:
As many reps as possible in 8 mins of:
10 Row Calories
20 Walking Lunges

WOD 2:
For time..
Row 3km

Compare to 24/3/18

Assistance Work:
10-20 Reverse Hypers (off 30inch Box)
Rest 60secs

9/8/2018 CFNL WOD

Olympic Lifting:
Pause Squat Snatch
3 x 2 reps at 65% 1RM

Gymnastics:
Handstand walking

WOD:
For time:
3 rounds of:
20 Knees-to-elbows
Handstand Walk, 10 m
6 Squat Snatches, 75% 1RM
— then —
20 Burpee Box Jump Overs, 24/20 in
2 Rope Climbs
40 Wall Balls, 9/6 kg
60 AbMat Sit-ups
Row, 800 m

8/8/2018 CFNL WOD

Strength:
Deadlift
Build to your heaviest 1 rep of the day
20mins
All levels to take part,Level 2’s will build to a heavy set but will not go to 100% effort.

WOD:
4 rounds for time of:
15 Pull-ups
30 Double Unders
(9 min cap)

Compare to 3/5/16

Core:
Seated MB Torso Twists
Partner up and race each other
30secs (3 sets,30secs rest)
Loser does10 Air Squats each time.

6/8/2018 CFNL WOD

Strength:
Bench Press
4 sets 2 reps
@ 85/90/90/90% 1RM
Rest 2-3mins
No Max Reps
(Spotters must be used)

Then..

Press (Deload)
3 sets 5 reps @ 75% 1RM
Rest 90secs
No Max Reps

WOD 1:
For time:
Row, 400 m
— then —
5 rounds of:
15 Push-ups
2 Front Squats, 100/70 kg
(9min cap)

-Racks to be used
-Front Squat should be between 85-90% 1RM

WOD 2:
Complete as many rounds as possible in 4 mins of:
Bear Crawls, 2 x 10 m
5 Chest-to-bar Pull-ups
20 Floor Bench Press, 35/25 kg
5 Chest-to-bar Pull-ups