Deadlift
2-2-2
 
Then:
 
5 Rounds of:
 
6 Deadlifts 275/183
9 Toes to Bar
12 Box Jumps
 
Post Loads and Times to ZEN and Comments:
 

WWPF- Running Clock

0:00 – 6:00

6 min AMRAP

Back Squats, 135/93

8:00 – 20:00

12 Min AMRAP:

50 DU / 50 DU Relay

40 Dumbbell Snatches, 50/35 (switch as needed)

20 Synchronized Wall ball Shots, 20/14

22:00 – 34:00

12 Minute Relay

25′  Single Right Arm OH Walking Lunges, 50/35

1 Legless Rope Climb

25′ Single Left Arm OH Walking Lunges, 50/35

15 Min
Work up to a Heavy Thruster
 
Then:
 
15-10-5
Thrusters 135/93
Ring Muscle Ups*
 
*sub 30 Pushups or Dips each Round
 
Post Loads and Times to ZEN and Comments:
 

Bench Press: 3 x 1  (3 sec neg)

Strict Weighted Pull-up: 3 x 1 ( 3 sec pause at top)

Then….

Wednesday the 14th

14 min AMRAP

400m Run

14 HSPU

14 Power Cleans, 135/93

EMOM 7 Minutes

2 Snatch Pulls with shrug and hold (2 seconds)

1 Snatch

Then…..

Tuesday the 13th

AMRAP 13 Minutes

200m Run

13 Chest to Bar Pullups

13 Hang Snatch (full depth squat) 115/73

Front Squat 3sets x 2 reps (pause last rep 3 sec)

Row 500m

30 Jump Lunges

15 T2B

rest 2mins

Row 500m

30 Box Jumps, 24/20″

15 Toes to Bar

rest 2mins

Row 500m

30 Wall Balls 20/14lbs

15 GHD Sit Ups

Record your 3 row times.

10 am- Olympic Lifting

11 am- Endurance

AMRAP 30 Minutes

400m Run

200m Farmer’s Walk

50 Double Unders

40 Sit Ups

30 KB Swings 53/35

20 Pullups

10 HSPU

CFWC now sells hand tape!

Back Squat
3-3-3
 
Then:
 
“Tumilson”
 
8 rounds for time of:
Run 200 meters
11 Dumbbell Burpee Deadlifts,
 
55/35lb Dumbbells or 53/35lb KBs
 
Post Loads and Times to Zen and Comments:
 

Last Saturday Fun in the Rain

WWPF

300m Firemans Carry

30 Synch Front Squats, 115/83

50 Partner Russian Med Ball Twists, 20/14

200m Firemans Carry

20 Synch Front Squats, 155/113

50 Partner Russian Med Ball Twists

100m Firemans Carry

10 Synch Front Squats, 195/143

50 Partner Russian Med Ball Twists

*Cash Out: 1 mile med ball run relay (must switch every 200m, 20/14)

WC Bro-down

Power Snatch
15 min to to Heavy Single
 
Then
 
3 Rounds of:
 
400 meter run
21 Ring Pushups
15 Kettle Bell Swings 70/53
9 Power Snatch 135/93
 
Post loads and Times to Zen and Comments:
 

Power Cleans and Box Jumps