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CFGV WOD

Saturday

Metcon:

“Loredo”

6 Rounds 

For Time:

24 Air Squats

24 Push-Ups

24 Walking Lunges

400m Run

 

May 7, 2021

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Friday

Skill:

Handstand Push-Up Progression

*Tripod

into…

*Tripod to headstand hold

into…

*Tripod kip out to plank

into…

*Tripod kip out to wall

into..

*Kipping Handstand Push-Ups

  • Take 5-10 Minutes to go through all the handstand push-up progressions and getting comfortable

May 6, 2021

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Thursday

Metcon:

As Many Rounds and Reps as Possible in 25 Minutes of:

100m Sandbag Carry 100/60 (Bear Hug Position)

10 Alternating Sandbag Lunges 100/60 (forward stepping) 

200m Sled Drag (100m Forward Drag, 100m Backward Drag)

  • RX+ Sled 115/90

Accessory:

Tabata

May 5, 2021

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Wednesday

Strength:

7 x Complex (Power Snatch + Overhead Squat + Full Snatch)

  • New Set Every 1:30
  • Progressive

Metcon:

As Many Rounds and Reps as Possible in 10 Minutes

10 Hang Power Snatches (95/65)

10 Burpee Box Jumps 24/20”

  • RX+ Hang

May 4, 2021

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Tuesday

Metcon:

For Time:

500m Row

100m Farmers Carry (53/35’s)

50 Sit-ups

100m Farmers Carry

400m Row

100m Farmers Carry

40 Sit-ups 

100 Meter Farmers Carry

300m Row

100m Farmers Carry

30 Sit-ups

100 Meter Farmers Carry

200m Row

100m Farmers

May 3, 2021

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Monday

Metcon:

Murph Prep #2

As Many Rounds and Reps as Possible in 10 Minutes

Buy-in: Run 800m 

W/ remainder AMRAP

5 Pull-Ups

10 Dumbbell Bench Press (50/35’s)

15 Front Squats 75/55

Rest 5:00

As Many Rounds and Reps as Possible

May 2, 2021

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Sunday

Skill:

Handstand Push-Up Progression

*Tripod

into…

*Tripod to headstand hold

into…

*Tripod kip out to plank

into…

*Tripod kip out to wall

into..

*Kipping Handstand Push-Ups

  • Take 5-10 Minutes to go through all the handstand push-up progressions and getting comfortable

May 1, 2021

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Saturday

Metcon:

“Joker”

For Time:

1-2-3-4-5-6-7-8-9-10 reps of:

Toes-to-Bars

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlifts (225/155 lb)

“Joker” was designed as a “masters benchmark WOD” by a popular functional training program by coach Ben Bergeron. The workout, “a midline and forearm trickster.”

 …

April 30, 2021

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Friday

Strength:

Front Squat

  • 5-5-5-5-5
  • New Set Every 2:00
  • Approx. 75% Across

Metcon:

As Many Rounds and Reps as Possible in 5 Minutes

15 Wallball (20/14-10/9)

2 Rope Climbs

  • Rest 5:00

As Many Rounds and Reps as Possible in 5 Minutes

April 29, 2021

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Thursday

Metcon:

For Time:

Bike 1 Mile (1.6km, 1600m)

800m Sled drag 90/70

400m Farmer carry 53/35 kbs 

200m Front Rack Carry w/ 53/35 kbs

10 Sandbag Over the Shoulder 100/60

  • Carry’ s and drags must be walked, no running
  • Rx+

April 28, 2021

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