wod

Strength:

Strict Press + Push Press

1RM

MetCon:

5 Rounds

50 Double Unders
15 Handstand Push Ups
12 Power Snatches

Mild (95-/65-)
Spicy (135/95)

Strength:

Push Jerk

5×2 @ 85% of 1RM or more.

MetCon:

3 Rounds

15 Weighted Sit Ups (DB/KB ONLY)
Fillmore and Back
20 Weighted Step Overs (DB/KB ONLY)
Fillmore and Back
10 Hang Clean and Jerks

Mild (35-)(20)(95-/65-)
Spicy (50/35)(135/95)(24/20)
Habanero (185/115)

“The Devil in a New Dress”

For Time:

“grace”
30 Clean and Jerks

Then

“2 Rounds of Cindy”
5 STRICT Pull ups or as STRICT as possible
10 Push Ups
20 Airsquats

Then

“Short Annie”
30-25-20-15-10-5
Double Unders (Double Singles is scaled)
Sit Ups

Then

“Short Heavy Fran”
12-9-6
Thruster
Pull Ups`

Then

“Short Christine w/ Run”
1 Rounds
Fillmore and Back
12 Deadlifts
21 Box Jumps

Then

“Power Isabel”
30 Power Snatches

Mild (95/65)(20)(Double the singles)
Spicy (135/95) (24/20)

Skill:
Rope Climbs

Adv – Work on the descent and keeping it controlled.

Strength:

Power Snatch + Squat Snatch + OHS

Adv

Power Snatch + Squat Snatch + Snatch Balance

1-1-1-1-1-1-1-1

MetCon:

12 Minute AMRAP

8 Pull Ups
8 LT Arm KB Frontrack Lunges
8 RT Arm KB Frontrack Lunges
8 RT KB deadlifts
8 LT KB deadlifts
8 Weighted Sit Ups w/ KB

Mld (35-)
Spicy (53/35)
Habanero (70/53)

Strength:

Push Press Complex
3 seconds in dip then PRESS!
5×3 @ 70-75% of Push Press 1RM

MetCon:

5 Rounds

15 Wallballs
15 Hang Power Cleans
20 Alt Pistols
20 Hand Release Push Ups

Mild (14)(95-/65-)(30 Airsquats)
Spicy (20/14)(135/95)
Habanero +++++++++

A. Strength EMOM:

12 Minutes

ODD: 6-8 Hang Power Snatches
Even: 8-10 Weighted Alt Step Ups

Mild (Single DB 35-)(95-/65-) (20)
Spicy (50/35)(135/95)(24/20)

B. Strength:

Sumo Deadlift
2-2-2-2-2-2-2-2

C. MetCon:

10 Minute AMRAP
21 KB SDLHP
15 Single Arm DB Snatches
9 Handstand Push Ups
30 Double Unders

Mild KB(35-)DB(35-)Scaled HSPU
Spicy KB(53/35)DB(50/35)

Today is Paolo’s last day at CFR, please wish him well on his new journey on becoming a Firefighter for LA COUNTY. You will be missed P!!!

Good Luck Bro!

Strength:

Push Press + Push Jerk

5×2 @ 80-85% of Push Press 1RM

MetCon:

3 Rounds

CFR BLOCK
15 Frontsquats
12 Burpee Pull Ups

Mild (95-/65-)
Spicy (135/95)
Habanero Muscle Up’s instead of Burpee Pull Ups
April Fool’s <3

Champion – 30 Minute CAP

2 Rounds
25 HSPU
20 Deadlifts
15 OHS
10 Burpee Box Jump Overs
CFR SQUARE ( Fair Oaks Side)

RX – (135/95) (24/20)

A. Gymnasty Strength

Dips

Ring, Bar, or Box.
Learn the progression and utilize bands.

3-5×7-10 (As strict as possible)

B. Overhead Squat

3-3-3-3-3-3-3-3

C. MetCon

Buy In:

Row 1600m (stagger starts if not enough rowers, fasters rowers go first)
do not air dyne or run.

Then

4 Rounds
10 DB Single Arm Hang Squat Cleans (alt as you please)
10 Burpees on plate (45/25)

Mild (35-)
spicy (50/45)