The “Blood Moon” week of Programming!!!
Have fun CFL Athletes and thanks for being you!!! I am thankful for each of you, Athletes and Coaches included. I look forward to you Dieselness in completing Coach Sav’s WOD’s this week. Go get em…….Sarge!
MON:
WU: 15-12-9
BB Thrusters
Candlestick rocks
**then**
Mobility
SS:
Max of the complex: 1 Hi-Hang Clean + 1 Hang Clean
**as always, you may not proceed in weight unless you fully squat.
WOD: 2015 TEAM SERIES EVENT 1:
For Time:
100 Double-Unders
50 Calorie Row
25 Step-ups (45#/24”)
Accessory:
2x 2 min Wall-Sit
** even if you drop, continue to try until 2 mins are up **
TUES:
WU: CC
STR: 3x 16 Death March (DB) (heavy)
**then**
Find a 3 RM Weighted Pull-Up
**use a partner to set dumbell in feet**
WOD: 9 min AMRAP:
10 Backrack Lunges (115/75) *from floor
20 Push Balls (20/14)
ACC: *not optional*
2 x 10 Kip Swings
5 Skin-the-Cats
WED:
WU: 500m Row, Shoulder stretches/warmups
SK: Handstand Walk Progression
WOD: EMOM 18: (9 rds)
even – 15/13 Cal Row
odd – 30 sec. ME Russian KBS (70/53)
**score is total # reps of rkbs
THURS:
WU: 4 min of DU prac, Shoulder MOB, Hip MOB
SS:
15 min Find a 2 RM Split Jerk
**then**
3 x 3 Back Squat @ 80%
WOD:
1 minute of Power Snatch
rest 30 seconds
1 minute of OHS
rest 30 seconds
1 minute of push jerk
rest 30 seconds
1 minute of deadlift
rest 30 seconds
1 minute of bar over burpees
Men: Barbell @ 115 lb
Women: Barbell @ 75 lb
**Score is total # of reps
COOL: Pretzel, Couch, Frog
FRI:
SK: Knees to Elbow Instruction, Pull-up Instruction
WOD: Partner “The Seven”
7 RFT:
7 HSPU
7 Thrusters (135/95)
7 Knees-2-Elbow
7 Deadlifts (245/175)
7 Burpees
7 KBSw (72/53)
7 Pull-ups
COOL: Pigeon, Child’s Pose, Thread the needle
SAT:
20 min AMRAP:
200m Farmer Carry
15 Tire-Flips
30 Med-Ball Cleans (20/14)
200m Med-Ball Run
**scoring: each run is worth 20 pts. ie: half way=10 pts **