20/10/2018 CFNL WOD

Strength WOD:
Bench Press
3 Reps E3MOM at 90/95/95% for 9mins
Spotters must be used

Pre WOD:
Making the Triangle for the HSPU

WOD:
For time:
21 Deadlifts, 100/70 kg
9 Handstand Push-ups
100 Double Unders
15 Deadlifts, 100/70 kg
15 Handstand Push-ups
100 Double Unders
9 Deadlifts, 100/70 kg
21 Handstand Push-ups
100 Double Unders

(17min cap)

Assistance Work:
Partner Stretch
Hams,Glutes & Calves

19/10/2018 CFNL WOD

Strength:
Front Squat
4 reps E2MOM for 8mins
@ 75/75/80/80%
No Max Reps
Spotters to be used

WOD 1:
Every 1 min for 6 mins, alternating between:
18/14 Calorie Row
20 Pistols

Rest 6mins

WOD 2:
As many reps as possible in 6 mins of:
Run, 100 m
4 Ring Muscle-ups

Game:
Cone Slalom Wheel Barrow Races
Losers do 1 Rope Climb

18/10/2018 CFNL WOD

Strength WOD:
Press
8/8/6 reps E2MOM for 6mins
@ 75/75/80%
No Max Reps

WOD 1:
Death By Overhead Squat (Racks allowed)

With a continuously running clock perform:
5 Overhead Squats, 30/20 kg in the first min
5 Overhead Squats, 30/20 kg + 5/2.5kg kg in the second min
5 Overhead Squats, 30/20 kg + 10/5 kg in the third min
Continue for as long as you are able.
Your score is the heaviest weight you successfully lifted for 5 reps

(Capped at 15mins)

WOD 2:
Tabata Sandbag Ground-to-Overhead, 25/15 kg
Score is Total reps

17/10/2018 CFNL WOD

Strength WOD:
Rest day

WOD 1:
‘Filthy 50’
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 16/12kg
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 20/15kg
50 Good Mornings 20/15kg
50 Wall Balls, 9/6kg
50 Burpees
50 Double Unders

Compare to 15/518

Back Extensions substituted for Good mornings and torso must reach parallel to floor for Rx rep to count (backs should not round)

WOD 2 (if time):
Game TBA

16/10/2018 CFNL WOD

Strength:
20mins to establish your Deadlift 3RM
Allow adequate rest time which should be no less then 3 mins on the heavier lifts.
Aim to pick it up and put it down rather then dropping it as this would be a ‘No Rep’ in a Power Lifting Comp!!

WOD:
For 3 cycles:
AMRAP in 3 mins of:
3 Hang Squat Cleans, 65% 1RM
30 Double Unders

Rest 1 min between each cycle.
For each cycle continue the AMRAP

15/10/2018 CFNL WOD

Strength:
Press
8/8/6 reps E2MOM for 6mins
@ 75/75/80%
Max Reps on final set (complete at least 6 reps even if not unbroken)

WOD 1:
10-8-6-8-10 reps, for time of:
Strict Handstand Push-up
Chest-to-bar Pull-up
(12min cap)

WOD 2:
‘Bodyweight Fran’
21-15-9 reps, for time of:
Burpee
Pull-up
(8min cap)

WOD 3:
For time:
100 AbMat Sit-ups
1 Rope Climb

14/10/2018 CFNL ‘Member WOD Sunday’

Strength:
Back Squat
4 reps E2MOM for 8mins
@ 75/75/80/80%
Max Reps on final set
Spotters to be used

Member WOD (‘Attila’):
‘Go Heavy or…’
Part A:
Power Output WOD..
As many reps as possible in 8 mins of:
Squat Clean & Split Jerk (choose load)
Your score is the reps x weight you chose.
The weight cannot be changed once you start and the movments must be as stated.

Part B (starts immediately after Part A):
3 Rounds for time of..
50 Wall Balls 9/6kg
25 Box Jumps 24/20inch

Record both the Part A score and time taken to complete Part B

Coach will call time cap as needed

13/10/2018 CFNL WOD

Strength:
Bench Press
3 reps E2MOM for 10mins
@ 80/80/85/85/85% 1RM
Spotters must be used

WOD 1:
For time:
20 Sandbag Walking Lunges, 25/15 kg
— then —
6-12-18-24 reps of..
Ring Dips
Sumo Deadlift High-pulls, 50/35 kg
(11 min cap)
Sandbags must be placed on shoulders behind head

WOD 2:
Tabata alternating between
Floor Bench Press, 50% 1RM
Air Squat

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

12/10/2018 CFNL WOD

Strength:
Deadlift(deload)
5 reps E2MOM @ 65% for 6mins

WOD 1:
‘Jackie’s cousin’
For time:
30 Pull-ups
50 Thrusters, 20/15 kg
500/400m Rows

(8min cap)

WOD 2:
Team Row (2’s)
Every 1 min for 14 mins, alternating between:
Max Effort Row
Rest 1 min

The rest is when the team mate is rowing so you do 1 min on 1min off for 7 rounds each.
The score is max distance rowed by team.

Optional Assistance Work:
Rower Leg Curls
3 sets of 10-20 reps
Rest 60 secs

1/10/2018 CFNL WOD

Strength:
Back Squat
10reps E3MOM for 9mins @ 60%1RM

WOD 1:
5 rounds for time of:
15.11 Calorie Row
10 Bar Facing Burpees
(12min cap)

6min rest

WOD 2:
For time:
100 Double Unders
10/7 Muscle-ups
100 Double Unders
(6min cap)

Core:
Seated MB Torso Twist
20 – 30 reps 9/6/or 3kg
Feet off floor