Time to tighten up the ship folks. Many of us and our basic movements have gotten sloppy. Remember…above all else ROM trumps all. Dont cheat yourself.
Outlaw – recover if you need to… run if you can.
CFV Thursday wod
10rds for time…
15x pushup…CF style. Chest and chest ONLY touches floor, hand release, NO WORMING. If you cant maintain a hard plank do them on your knees. Check your technique and your ego.
100m SPRINT.
Yet again. Pound for pound the best lifter at CFV. JJ 180# snatch @ 160# BW… making it look easy.
Outlaw
BBG
1) E90S for 4 sets. 3-Position snatch (hi-hang, @knee, and T&G), 1x @60%, 1x @70%, 1x @80%, 1x @85%
2)E90S for 4 sets. 3-Position clean (hi-hang, @knee, and T&G)+ 1x Jerk. 1x @60%, 1x @70%, 1x @80%, 1x @85%
Durability
3-5 Rds NOT for time.
10x KBS Russian-style @53/35
1x Press @135/95#
1min rest
15x KBS Russian-style @53/35
2x Press @135/95#
1min rest
25x KBS Russian-style @53/35
3x Press @135/95#
1min rest
50x KBS Russian-style @53/35
3min rest
*Note – attempt to do ALL KBS unbroken… attempt ME SAYS!!!
CFV Wednesday WOD
same as Outlaw Durability
Outlaw
Torture-Tuesday
1hr climbing w/ 50# sandbag
CFV Tuesday wod
20min AMRAP of…
10x wallball 20/14#
10x back squat @95/65#
10x hang power snatch @95/65#
10x ring pushup
Well he did it again.
Outlaw
BBG
1) 10min to est 1RM snatch
2) 10min to est 1RM cnj
*be as athletic as you can be.
Cond
4RFT of…
8x MUp or 16x c2b
400m run
*200m run penalty each time arhlete drops from rings/bar.
20min cap.
CFV Monday wod…same as above
Outlaw
BBG
10min to est 3RM clean
Strength/Skill
E2MOM FOR 5sets. 3x OHS. AHAP.
Cond
12min AMRAP OF…
20X DUe10x pullup
5x wallclimb
CFV Fri wod…see strength and cond above
Sorry or the lack of any real substantial content lately. Living in the boonies has its advantages and disadvantages.
I’ve put together a little no-drop group trailrun at PK for Saturday morning. There will be a 6, 10, 15, and 20mile options. Respond to comments if you are interested and I’ll get the info to you.
Outlaw – recover or easy run
CFV Thursday WOD… TBA
10, 9 , 8, 7, 6, 5, 4, 3, 2, 1 of…
Deadlift @BW
Roll out pushup
KB pushpress
*100m run w KB between rds.
Outlaw
BBG
1) EMOM Hi Hang snatch 5x UB for 3sets @50%
2) 10min to find 3RM TnG Power snatch +1x OHS
Strength
E2MOM for 3sets HBBS x3@80%+
Cond
4RFT of…
5x tire flip+jump thru
100m sled drag @90/45#
10x Burpee
1x Power CnJ @BW/70% BW
CFV Wed WOD…see Outlaw cond
Outlaw GC Prep
2hr easy run
CFV Tues WOD
20min AMRAP OF…
10x snatch (full) @95/65#
10x ring dips
10x KTE
***BAMF Challenge… 135/95 & dips off the hi rings.
Outlaw
BBG
Work up to 3RM hand clean at knee
Strength
HBBS. E2MOM for 3 sets. 5x @80%+
Cond
400m run
30x snatch
400m run
CFV Friday WOD
See Outlaw cond above
Outlaw – recovery day… although planned to go run around in the woods for a few hours This awesome Rain forces me to rest.
CFV Thursday WOD
Tabata…
CFV Outlaw 