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2
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5 RFT: Overhead Squats, GHD Sit-ups and Ball Slams
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Good last WOD at Optio CF! Time to get back home!
5 rounds of:
15 Overhead Squats, 95 lbs
15 GHD Sit-ups
15 Ball Slams, 30 lbs
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6
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FT: Wall Balls, AbMat Sit-ups and 100 m
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20130506 CF Solafide WOD. Good to be back!
50 Wall Balls, 20 lbs, 10 ft
50 AbMat Sit-ups
1 Run, 100 m
40 Wall Balls, 20 lbs, 10 ft
40 AbMat Sit-ups
1 Run, 200 m
30 Wall Balls, 20 lbs, 10 ft
30 AbMat Sit-ups
1 Run, 300 m
20 Wall Balls, 20 lbs, 10 ft
20 AbMat Sit-ups
1 Run, 400 m
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8
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FT: Kettlebell Swings, Sandbag Cleans, Box Jump (24 In.)s and 2 more
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20130508 CF Solafide WOD
10 Kettlebell Swings, 2 pood
10 Sandbag Cleans, 20 lbs
10 Box Jump (24 In.)s, 24 in
10 Push-up (clapping)s
10 Toes-to-bars
9 Kettlebell Swings, 2 pood
9 Sandbag Cleans, 20 lbs
9 Box Jump (24 In.)s, 24 in
9 Push-up (clapping)s
9 Toes-to-bars
8 Kettlebell Swings, 2 pood
8 Sandbag Cleans, 20 lbs
8 Box Jump (24 In.)s, 24 in
8 Push-up (clapping)s
8 Toes-to-bars
7 Kettlebell Swings, 2 pood
7 Sandbag Cleans, 20 lbs
7 Box Jump (24 In.)s, 24 in
7 Push-up (clapping)s
7 Toes-to-bars
6 Kettlebell Swings, 2 pood
6 Sandbag Cleans, 20 lbs
6 Box Jump (24 In.)s, 24 in
6 Push-up (clapping)s
6 Toes-to-bars
5 Kettlebell Swings, 2 pood
5 Sandbag Cleans, 20 lbs
5 Box Jump (24 In.)s, 24 in
5 Push-up (clapping)s
5 Toes-to-bars
4 Kettlebell Swings, 2 pood
4 Sandbag Cleans, 20 lbs
4 Box Jump (24 In.)s, 24 in
4 Push-up (clapping)s
4 Toes-to-bars
3 Kettlebell Swings, 2 pood
3 Sandbag Cleans, 20 lbs
3 Box Jump (24 In.)s, 24 in
3 Push-up (clapping)s
3 Toes-to-bars
2 Kettlebell Swings, 2 pood
2 Sandbag Cleans, 20 lbs
2 Box Jump (24 In.)s, 24 in
2 Push-up (clapping)s
2 Toes-to-bars
1 Kettlebell Swing, 2 pood
1 Sandbag Clean, 20 lbs
1 Box Jump (24 In.), 24 in
1 Push-up (clapping)
1 Toes-to-bar
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12
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Clean & Jerk 1-1-1-1-1-1-1
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PR at 220.
Sets
Clean & Jerk, 1 rep | 0135 lbs
Clean & Jerk, 1 rep | 0165 lbs
Clean & Jerk, 1 rep | 0185 lbs
Clean & Jerk, 1 rep | 0195 lbs
Clean & Jerk, 1 rep | 0205 lbs
Clean & Jerk, 1 rep | 0215 lbs
Clean & Jerk, 1 rep | 0220 lbs
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16
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Lifting: Squat Snatches, Deadlifts and Bench Press
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Finished off with not for time 3rds
12x95lb Good mornings
9x95lb OHS
6x Strick pullup
3x95lb Shoulder press
My hamstrings are whooped
Sets
1 Squat Snatch, 90% 1RM | 155 lbs
1 Squat Snatch, 90% 1RM | 155 lbs
1 Squat Snatch, 90% 1RM | 155 lbs
1 Squat Snatch, 90% 1RM | 155 lbs
1 Squat Snatch, 90% 1RM | 155 lbs
1 Deadlift, 90% 1RM | 385 lbs
1 Deadlift, 90% 1RM | 385 lbs
1 Deadlift, 90% 1RM | 385 lbs
1 Bench Press, 90% 1RM | 225 lbs
1 Bench Press, 90% 1RM | 225 lbs
1 Bench Press, 90% 1RM | 225 lbs
1 Bench Press, 90% 1RM | 225 lbs
1 Bench Press, 90% 1RM | 225 lbs
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20
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Chipper: Barbell Push Ups, AbMat Sit-ups, Barbell Push Ups and 19 more
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20130520 CF Solafide WOD.
10 Barbell Push Ups
10 AbMat Sit-ups
9 Barbell Push Ups
9 AbMat Sit-ups
8 Barbell Push Ups
8 AbMat Sit-ups
7 Barbell Push Ups
7 AbMat Sit-ups
6 Barbell Push Ups
6 AbMat Sit-ups
5 Barbell Push Ups
5 AbMat Sit-ups
4 Barbell Push Ups
4 AbMat Sit-ups
3 Barbell Push Ups
3 AbMat Sit-ups
2 Barbell Push Ups
2 AbMat Sit-ups
1 Barbell Push Up
1 AbMat Sit-up
30 Hang Clean & Jerks, 135 lbs
Run, 400 m
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