11/02/13 CFNL Strength & WOD

Strength:

Turkish Get-up

1/1/1/1/1

WOD:

‘Mary’┬ácomes to say hello to the beautiful people of CFNL.

Complete as many rounds as possible in 20 mins of:

5 Handstand Push Ups

10 One legged squats, alternating

15 Pull-ups

08/02/13 CFNL Strength & WOD

Strength:
Muscle up
10 mins technique work

WOD:

Back Squat
20 reps for time @ 85/50kg
(8 min cap)

3 min rest then…

‘Death by Push Jerk’

1 push jerk @ 50/30kg in 1st min.
2 push jerks @ 50/30kg in 2nd min.
3 push jerks @ 50/30kg in 3rd min.

continue for as long as possible.

Record completed rounds.

(Mobility work afterwards)

06/02/13 CFNL Strength & WOD

Strength:
HSPU
4 sets of 6 reps
90 secs rest between sets

 

WOD:
Tabata Row
rest 1.01
tabata air squat
rest 1.01
tabata pull up
rest 1.01
tabata plank hold
rest 1min
tabata sit up

score is the lowest rep of each tabata.

04/02/13 CFNL Strength & WOD

Strength:

Snatch
10/10/10/10/10

10min cap

WOD:

For time

2 rounds…

30 Bench Press 60/30kg
30 Vert jump (target 12inches above extended arm)
30 TTB
30 Wall Balls 9/6kg
30 Barbel row 60/30kg

Then

400m Run