A) Back Squat; 4 sets of 7 @ 65% of 1rm

B) Partner Wod, 6RFT each, alternate complete rounds

3 HPC @ 75% of 1RM HPC

6 bar facing burpees

30 double unders

C) 4 x 400m run, rest 2min between ea

30 burpee box jumps 24”/20”

30 C2B pull ups (pull ups ring rows)

30 KB SDHP 70#/53#

30 KB walking lunges (total)

30 T2B (K2E knee ups sit ups)

30 push press 115#75#

30 rev ball tosses (20#/14#)

Event 1

Rx'd Workout

For time:

Relay as MF pairs

21-15- 9 reps of:

Synchronized burpees

Synchronized overhead squats (95 / 65 lb.)

Synchronized chest-to- bar pull-ups

S:
E3MOM x4
200 m Run

WOD: For Time
100 jump rope
50 Deadlift 95/65
40 Ring Rows
30 Push press 95/65
20 box jumps 20/16
10 Front Squat 95/65
5 Wall Walks"

Strength: Power Clean

Take 15 min to find a heavy 2 (you may reset at the bottom)

and then. . .

1 arm DB row (use bench)

3 x 12 ea side E2MOM for 6 min (AHAP)

Wod:

3 Rounds

25 double unders

Tiffany B

Almost a year ago Tiffany came to CF Jaguar wondering if she’d made the right decision for her fitness program.  It looked quite intense and with a few health challenges she wasn’t 100% convinced it was the right choice for her.

A) Clean and Jerk; 15min E3MOM; 2 @ 85% (5rds)

B) Starting at the weight for Part A, find a heavy 3 front squat

C) 3RFT

50 double unders

25 Wall Balls

15 KB HPS (53/35) (alternate as you feel)

S: Strict Press
3-3-3-3

WOD:
8 min AMRAP
1 Rope Climb
40 DU  ( 80 singles) "

Strength: Bench Press

Set the clock for 18 minutes. . .

10@55% of 1RM, 7 @60%

5, 5, 5 or 3 attempts to find a 5RM

And then…

Slight incline DB bench (neutral grip, 45# plate under bench)

Workout of the day - Wednesday, September 14, 2016

 


Warm Up: 2 Rounds of


1x Turf Length Crab Walk