21/02/13 CFNL Strength & WOD

Strength:

8 sets of air squats.

20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed.  The 10 seconds of rest should be spent in the bottom of the air squat position.

Post number of air squat reps for each set.

WOD: For time:

100 Toes To Bars

20/02/13 CFNL Strength & WOD

Strength:

Open Gym after WOD

WOD:
For time:
Run, 400 m
14 Ground To Overheads, 70/45kg Barbell
Run, 400 m
14 Chest To Bar Pull up/Toes To Bar Combos (alternate between the two moves, each move counts as 1 rep)
Run, 400 m
14 Thrusters, 70/45kg

19/02/13 CFNL Strength & WOD

Strength:
HSPU
Technique work, focus on fundamentals and progressing to the next level if you currently scale this movement.

WOD:
Complete as many rounds as possible in 30 mins of:
150 Wall Balls, 3/6kg
90 Double Unders
30 Ring Rows

18/02/13 CFNL Strength & WOD

Strength:
Deadlift
3 sets of 10 reps@ 50% BW

45 sec rest intervals

WOD:

Bear Complex 7-7-7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds :

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

Record total weight lifted (for completed sets only )e.g if you choose to start with 30kg and complete the set(7 reps) then record the first set as 30kg (not 30kg x 7) then add the completed sets together.

13/02/13 CFNL Strength & WOD

Strength:
Pistols
4 sets of 10 reps, alternating legs

WOD:
For Time:
50 DU’s
30 Kettlebell Ground to Overheads 16/24kg
20 Sprawls across mat
10 Wall Ball (2 For 1)s
30 Kettlebell Ground to Overheads 16/24kg
20 Sprawls across mat
10 Wall Ball (2 For 1)s
30 Kettlebell Ground to Overheads 16/24kg
20 Sprawls across mat
10 Wall Ball (2 For 1)s
15 Toes-to-Bars

Post total time.

Wall ball 2 for 1’s = As you release the med ball you will perform a full squat before catching the med ball again. You must complete the squat before throwing the ball up again.