Strength
Front Squat
3×3 70%, 80%, 90%+
Metcon
3 Rounds For time
30 Kettlebell swing 24/16
20 KB goblet squat
15 Toe to bar
Olympic Lifting
Overhead squat
3-3-3-3-3
Category: Daily WOD
Saturday MEMBER OF THE MONTH ‘DRESSER’
Member of the month WOD
‘DRESSER’
Partner WOD
5 Rounds For Time
20 Squats clean 45/30
20 Toe to bar
20 HSPU
* share reps as needed
Friday WOD ;-)
Metcon
5 Rounds For time
bear complex 45/30
7 lateral bar burpee
*Bear complex = power clean-front squat-push press-back squat-behind the head press x 7
Thursday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For time
7 Squat snatch 45/30
15 pull up
Olympic lifting
Snatch balance with 3 sec pause
5-5-5-5-5
Wednesday cardio lovers
Metcon
For time
Assault bike 40/30 Cal
Run 1.6km
200 DU
50 burpees
Olympic Lifting
1 power clean + 2 hang squat clean + 2 front squat
1-1-1-1-1
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super set
Strict pull up
5×5
Metcon
5 Rounds For time
5 power snatch 40/30
10 Alt Barbell lunge (behind the head) 40/30
200m run Run
Olympic Lifting
3 position snatch + 2 OH squats
1-1-1-1-1
Monday WOD
Strength
Bench Press
3×5 65%, 75%, 85%+rep
Metcon (18minAMRAP)
5 Push up
10 Sit up
15 Air squat
Olympic Lifting
1 Strict press + 2 push press + 3 push jerk
1-1-1-1-1
HAPPY BDAY CFC
Teams of 3 Indian file
AMRAP 25min
Teams of 3 Indian file
AMRAP 25min
3 Power clean 60/40
5 Pull up
7 HSPU
*1 team member completes movements as fast as possible while the other two wait/rest
Friday WOD
Strength
Deadlift
1-1-1-1-1
Metcon
For time
Row 1km
50 box jump
50 alt dumbbell snatch 22.5/15
Thursday WOD
Metcon
‘Daniel’
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (42.5/30)
800 meter Run
21 Thrusters (42.5/30)
400 meter Run
50 Pull-Ups
Olympic lifting
Clean and Jerk
1-1-1-1-1
Wednesday WOD
Strength
Front squat
1-1-1-1-1
Metcon
‘Randy’
75 power snatch 35/25
Olympic lifting
Power clean
1-1-1-1-1
Tuesday WOD
Metcon
‘NATE’
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Olympic Lifting
Snatch
1-1-1-1-1
