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CFNXNW
Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/skill Push jerk 4-4-4-4-4 75% WOD For time: 50/45 Calorie bike50 Sit-ups50 Alternating DB snatches 50/3550 Single DB step-ups 50/35
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Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Sampson lunges10 Goblet squats:15 Bar hang Strength/skill Back squat 5-5-5-5-5 70% WOD 4 Rounds for time: 400 Meter run20 Hand release push-ups15 Pull-ups
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WOD Teams of 2, alternate full rounds for 18 minutes: 5 Front squats5 STOH5 Toes to bar
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Warm-Up 2:00 bike, row, ski 2 Sets: 200 Meter jog20 Walking lunges20 Squats20 Ring rows Strength/Skill Clean 3-3-3-3-3 75% WOD For time: 400 Meter farmer carry 70/531,000 Meter row or ski50 Calorie bike 20 Minute time cap
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Warm-Up 2:00 bike, row, ski 3 Sets: 10 DB floor press10 Oineapple pickers10 Sit-ups WOD EMOM for 24 minutes: 5 Bench press5 Deadlift @20X110 V-ups or tuck-ups
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Warm-Up 2:00 bike, row, ski Walk on balls of feet x 50 FeetWalk on heels, toes up x 50 FeetSampson lunges x 100 FeetSkip down + jog back x 100 FeetLateral skip (both sides) x 100 FeetBear Crawl x 50 Feet Strength/Skill Snatch 3-3-3-3-3 75% WOD 13 Minute AMRAP: 10 KBS 70/5310 Box jumps or...
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Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold10 Ring rows Strength/skill Push jerk 5-5-5-5-5 70% WOD 20 Rounds for time: 3 Pull-ups6 Push-ups9 Air squats 20 Minute time cap
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Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges10 Goblet squats Strength/skill Back squat 6-6-6-6-6 65% WOD 5 Rounds for time: 10 Hang power cleans 95/6530 Double-unders
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WOD Teams of two, complete a 20 minute AMRAP: 200 Farmer carry5 Ground-to-overhead15 Sit-ups20 Air squats -One person completes the carry, while the other completes as many reps of the movements as possible. Alternate after each carry.
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Warm-Up 2:00 bike, row, ski 3 Sets: 50 Meter jog50 Meter skipping high knee:10 Bar hang10 Sit-ups10 Walking lunges Strength/Skill Clean 3-3-3-3-3 70% WOD 12 Minute AMRAP: 2 Toes-to-bar2 Box jumps or step-ups 24/202 Burpees– After every round add 2 reps to each movement.
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