Saturday is a special WOD in memory of my son on his 6th birthday. This is a WOD I do yearly for his Bday and is programmed for the CFC community also. A lot of the CFC community shared and followed our journey with Bodhi over the years and the WOD will have a strong meaning for those who knew him.
| Day | Focus of the Day | Strength / Skill | Conditioning |
| Mon | Posterior-chain strength + cyclical engine balance | Deadlift + KB SwingEvery :90 × 6 Sets4 Deadlifts @ 70%10 Russian KB Swings (70/53) | “Balanced Budget” – Every 2:00 × 8Station 1: 20/16 Cal machineStation 2: 8 x 15m Shuttle run |
| Tue | Gymnastics skill exposure + cyclical stamina | Skill EMOM – 8:00Min 1: Pistol ProgressionsMin 2: Ring Muscle-Up Progressions | “PRVN Skill” – 14:00 AMRAP60 DU30 DB Step-Overs60 DU20 HSPU60 DU10 Ring MU |
| Wed | Squat strength exposure + barbell stamina | Back Squat5 @ 65%5 @ 70%3 @ 75%Max @ 80% (RPE 9) | “The Swanson Protocol” – Every 3:00 × 43 Power Clean + 5 Push Press20 Unbroken Wall Balls |
| Thu | Aerobic repeatability + trunk fatigue | — | “Lil’ Sebastian Forever” – 6 Sets3:45 AMRAP:30 GHD Sit-Ups200m Run200ft Farmers CarryMax Wall WalksRest 1:30 |
| Fri | Snatch mechanics + high-skill conditioning | 10:00 EMOMMin 1: Snatch ComplexMin 2: C2B Progressions | “The Pit” – For Time10 Rounds5 C2B Pull-Ups1–10 Squat Snatch5 Bar-Facing Burpees |
| Sat | In Memory of Bodhi J Hole on his 6th Birthday | — | Bodhi Brave Bday WOD 24/1/2020 For time Buy in 20 power cleanThen 20 rounds6 Overhead Squats (age he will be on his bday) 24 Double under (day of month born)1 rope climb (month born)Then Buy out 20 shoulder to overhead *20 bar muscle up (@20min mark) Weight of barbell 55kg / select loadMonths of age at time of passing away |
| Sun | Structural balance + tempo control | “Park Maintenance” – Every 1:30 × 10 (Alt)8 Sumo DL6/6 SL Hip Thrust—8/6 Ring Push-Ups:30 HS Hold | — |
