THURSDAY

CFA_Oct.23WOD

Strength/Skill:
turkish get-ups (25 L/ 25 R)
-choose a lighter weight for quality

MetCon:
5 minute AMRAP
1 rope climb
2 box jumps (30/24)
4 strict handstand push ups

WEDNESDAY

CFA_Oct.22WOD

Strength/Skill:
A.) deadlift (8-5-3+)

B.) weighted pull ups (3 x 10)

MetCon:
20-18-16-14-12-10-8-6-4-2
kettlebell snatches (53/35) (alt. arms)
toes to bar

TUESDAY

CFA_Oct.21WOD

Strength/Skill:
hang clean complex (5 x 1+1+1)
hip + mid thigh + above knee
work up to a max

MetCon:
“Karen”
for time
150 wall balls (20/14)

MONDAY

CFA_Oct.20WOD

Strength/Skill:
push press (3-3-3+)

MetCon:
On the 4:00
50 double unders
30 kettlebell swings (53/35)
10 burpees
(rest in remaining time, repeat until all work cannot be completed in the 4:00 interval)

SUNDAY

CFA_Oct.19WOD

For time:
4 rounds of:
5 pull ups-10 push ups-15 air squats, then
run 800 meters
3 rounds of:
5 pull ups-10 push ups-15 air squats, then
run 400 meter run
2 rounds of:
5 pull ups-10 push ups-15 air squats, then
run 200 meter run
1 round of:
5 pull ups-10 push ups-15 air squats

101814-COMP

Weightlifting:
Snatch Balance
15:00 to work up to a heavy but perfect single

Conditioning:
10:00 AMRAP
10 shoulder to overhead (95/65) (65/35)
10 yrd. walking overhead lunge (same weight)

ML:
Tabata hollow hold/superman

SATURDAY

CFA_Oct.18WOD

Teams of 2:

15 minute AMRAP
4 shoulder to overhead (95/65)
4 front rack lunges (95/65)
8 shoulder to overhead
8 front rack lunges
12 shoulder to overhead
12 front rack lunges
…etc.
*each partner is responsible for half the reps for each movement for all rounds

THURSDAY

CFA_Oct.16WOD

Strength/Skill:
power snatch cycling
burpee efficiency

MetCon:
for time
60-40-20 med-ball sit ups (20/14)
45-30-15 bar facing burpees
30-20-10 power snatches (75/55)