THURSDAY

CFA_Oct.30WOD

MetCon:
8 rounds for time
8 kettlebell front squats (53/35)
20 yrd. kettlebell farmer carry (without setting down)
*Every time KB’s are set down, 10 burpee penalty

TUESDAY

CFA_Oct.28WOD

Strength/Skill:
TnG power snatch
(3×5 up to 5rm, 1xME @ 80% of 5rm)

MetCon:
15 minute AMRAP
10-20-30-40…
pull ups
kettlebell swings (53/35)
double unders
overhead squat (95/65)

MONDAY

CFA_Oct.27WOD

Strength/Skill:
A.) front squat (3-3-3+)

B.) ring row holds (3 x ME)

MetCon:
for time
21-15-9
hang power cleans (95/65)
lateral over the bar burpees
thrusters (95/65)

SUNDAY

CFA_Oct.26WOD

4:00 AMRAP
10 pull ups
10 burpees
-rest 2:00-
4:00 AMRAP
10 burpees
10 sit ups
-rest 2:00-
10 sit ups
10 box jumps (24/20)
-rest 2:00-
10 box jumps (24/20)
10 pull ups

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