Workouts for the week

 In WOD

khalipa001
Monday 

Strength
Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
Rest 60 seconds
(Weighted) Strict Pull-Ups x 8-10 reps
Rest 60 seconds

WOD
Every minute, on the minute, for 12 minutes:
10 Thrusters (42.5/30kg)
5 Burpees

Tuesday

Strength
Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

WOD
Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps (32/24 kg)
Pull-Ups x 10 reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
Box Jumps x 10 reps (24″/20″)
Hand-Release Push-Ups x 10 reps

Wednesday

Strength

Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

WOD
For time:
15 x Deadlift (100/70kg)
30 x Wall Ball Shots
12 x Deadlift
24 x Wall Ball Shots
9 x Deadlift
18 x Wall Ball Shots

Thursday

Five sets of:
Against a three minute running clock, complete:
300 Meter Row
Double-Unders x Max Reps

Rest 3 minutes between sets

(If you don’t have double-unders quite yet, perform attempts or lateral jumps over a Barbell.)

Friday and Saturday

New and previous CF Games WOD’s to celebrate the 2014 CF Games

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