For our last week of this cycle Athletes are encouraged to “game it”. Try to think of all the variables that will influence your success this week. For most of us it would be impossible to RX everyday this week. So be smart either skip a day so you can kill it the next or please decrease/Mod these workouts. This can be considered a test week for performance and used to prepare for the CF open 2016; think skill and work capacity. Be prepared to warm up on your own, we want you to learn how to be responsible for this. Coaches will be available for decision making but will not be permitted to run a group warm up. Also think short classes all around and extra encouragement for your fellow athletes to do well. Lets take this week extra serious and show each other how awesome we are and lets show CFL that we encourage our own!
31 August Monday
WU:Athletes choice
WOD: 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
15.1A
1-rep-max clean and jerk
6-minute time cap
Opt. Cond.: 100 Air Squats For time
1 September Tuesday
WU:Athletes choice
WOD: 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Opt. Cond.: 100 Pushups for Time
2 September Wednesday
WU:Athletes choice
WOD:15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Opt. Cond.: 100 KBS For Time
3 September Thursday
WU:Athletes choice
WOD:15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Opt. Cond.: 100 Pull ups For Time
4 September Friday
WU:Athletes choice
WOD:15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Opt. Cond.: 100 Situps for Time
5 September Saturday
WU:Athletes choice
WOD: 30 min AMRAP Team Relay Wod (2-6 people)
3 stations
50 push ups & 400 M Run
50 Weighted Step ups & 500 M row
50 Air squats & 50 DU
Partners may split up the 50 however they like. Conditioning portion must be completed by a each team member.