2/6/2019 CFNL Member WOD Sunday

Member WOD Sunday:
‘Mehmet’s Kebab Connection’
5 Rounds,1 min per station..
Calorie Row
Wall Balls 9/6kg
AbMAt Sit Ups
Burpees
Box Jump 24/20 inch
Rest 1 min

Score is total reps

1/6/2019 CFNL WOD

WOD:
‘Double Trouble’
50-40-30-20-10
Double Unders
Toes to Bar
(23min cap)

Optional Suns out Guns out session:
3 sets
Max set Tempo Push Ups (1-1-1-1)
SuperSet with..
Max Banded (2 handed )Tricep Extensions (light band)
Rest 90secs per round

31/5/2019 CFNL WOD

Strength:
Back Squat
5 x 5
Tempo: 30X1
Use 75-80% of your 5RM for all sets

WOD:
E2MOM x 14 Mins
7 Back Squats 70 / 47.5kg
7 Burpee Over Bar
7 Push Jerk 70 / 47.5kg
(No racks allowed)

30/5/2019 CFNL WOD

Strength:
3 Sets
5-10 Strict Pull Up
1:00 Handstand Hold
Rest as needed between sets

WOD:
4 Rounds for Time
300m Row
30 Plate G2OH (20/15)
30 OH Lunges (20/15)

Core Finisher
3 Sets
30 second plank on elbows
10 V Ups
30 Second Plank Right Side
10 V Ups
30 Second Plank Left Side
REST 1 minute

29/5/2019 CFNL WOD

Strength:
10min EMOM of this complex..
Power Clean + HH Sq. Clean + Front Squat
Build weight in first 5 sets to a moderate/heavy i/e (75/80%) set thenm perform the next 5 sets at that weight.

WOD:
As many reps as possible in 10 mins of:
2 Power Cleans, 61/43 kg
2 Wall Balls, 9/6 kg
4 Power Cleans, 61/43 kg
4 Wall Balls, 9/6 kg
6 Power Cleans, 61/43 kg
6 Wall Balls, 9/6 kg

Continue adding 2 reps each round to each movement until time expires.

28/5/2019 CFNL WOD

WOD (recovery Post Murph):
As many reps as possible in 30 mins of:
15/10 Assault Bike Calories
Overhead Plate Hold, 30 secs
20/15 Row Calories
20 Box Step-ups, 24/20 in
Side Plank Hold (Right), 30 secs
Side Plank Hold (Left), 30 secs
Elbow Plank Hold, 1 min

Assistance Work:
3 sets:
30 Plate Good Mornings
15 SL Glute Bridges (each leg)

27/5/2019 CFNL WOD

Hero WOD
‘Murph’
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

Conmpare to 11/11/18

26/5/2019 CFNL Team WOD Sunday

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

Team WOD (2’s):
For time:
60 Double Dumbbell Front Squats, 2 x 22.5/15 kg
40 Burpees
20 Power Cleans, 60/40 kg

change every 5 reps only one piece of equipment per team unless different weights are being used

25/5/2019 CFNL WOD

Strength:
Rest day

WOD 1:
‘Bleep Test’
Compare to 2/12/17

WOD 2:
6mins AMRAP
Handstand Walking
5m = 1 Rep

Core:
For time..
100 AbMAt Sit Ups

24/5/2019 CFNL WOD

Strength:
Bench Press
4 reps every 90 secs for 4 sets
@ 75/75/80/80%
Max reps on final set
Spotters to be used

Then..

Press
3 reps E2MOM
@ 80/80/85/85%
Max Reps on final set

Pre WOD:
Build Deadlift to WOD weight

WOD 1:
For time:
30 Double Unders
10 Handstand Push-ups
10 Deadlifts, 110/75 kg
30 Double Unders
8 Handstand Push-ups
8 Deadlifts, 110/75 kg
30 Double Unders
6 Handstand Push-ups
6 Deadlifts, 110/75 kg
30 Double Unders
4 Handstand Push-ups
4 Deadlifts, 110/75 kg
30 Double Unders
2 Handstand Push-ups
2 Deadlifts, 110/75 kg
(10min cap)

WOD 2:
Complete as many rounds as possible in 8 mins of:
1 Row, 200 m
max rep Push-ups
6 Sumo Deadlift High-pulls, 50/35 kg

Score is Total Push ups