WODs 5.2.16 - 5.6.14

Had a blast this past Saturday at Wodism for Austism. CFJ19 and CF205 raised over $1700 for the cause with donations coming from over 30 different sources. The highlight of the day for me was doing to workout with my fellow J19 brothers. Thankful everyday for the people Staci and I have around us. You guys are awesome!  Can you believe it's already May?  Let's do work!

Monday

Work to a 1 RM Pause Back Squat  

Goal 10/5 lbs heavier than last week

Then

E2MOM

1X8@55%

1X8@65%

1X8@75%

Then

Row, Run or Bike 1200m

Rest 2:30min

Row, Run or Bike 800m

Rest 1:30

Run , Row or Bike 400m

If you remember your 1 mile pace from test week use it and try to maintain that pace through all runs

If you don’t, use your 1200m pace and try to holds for all runs

Remember that pace going forward and try to improve on that pace in 3 weeks

Goal is to maintain that pace for both the 800m and 400m.

Tuesday

E90 Alt for 15 min

Set 1 Barbell Rows

12,10,8,6,4 reps- increase weight each set (start approx 50% 1 RM Clean)

Set 2 DB or Banded Tricep Extension 10-15 reps

Then

For time:

3 rds

3 DL 135/95

3 STO 135/95

5 rds Cindy-5 pullups,10 pushups, 15 air squats

3 rds

3 DL 135/95

3 STO 135/95

Wednesday

4x15 KB Crunches

30 sec hollow hold immediately after each set-so superset the crunches and the holds
Recommend a fairly light weight in each arm focusing on tension

KB rest in hands on each shoulder-may use DB or light metal plate

You will just slightly lift torso off ground squeezing abs and oblique

Then For time:

ROLLOUT ANNIE

50 DU

50 Sit Ups

5 Bar Rollouts 95/65

40,40,4,30,30,3,20,20,2,10,10,1

After Annie Sprint 200m on the new Ski Erg

Foam Roll

Thursday

Work to a 1RM Pause Front Squat

Goal 10/5 lbs heavier than last week

Then

E2MOM

1X8@55%

1X8@65%

1X8@75%

Then

5 rounds

4 snatch 115/75

8 Burpee Box Overs 24/20

Take off 6 sec for every Snatch Squatted

If all squatted equals 2 minutes off time

Friday

Partner Mashup

Teams of 2 95/65lbs

0-2:30

Partner A performs 20 HC and 20 K2E

Partner B holds bar in front rack

2:30-5:00

Partner B performs 20 HC and 20 K2E

Partner A Holds bar in front rack

At the 5:00 min mark synchronizing reps

3 Rds

15 WB 20/14

15 KBS 53/35

At the 15:00 min mark

One person working at a time-split work however

50 Cal Row

50 SDHP

25 Cal Row

25 HSPU