Call Us: (918) 706-5581

CFV MFG Week 5

25
Oct

CFV MFG Week 5

WOD #013

SKILL
12 Min EMOM
1- 50 foot hand stand walk
2- 2 Rope Climbs BUT climb, the rope, lower (almost) yourself all the way down, and without
touching the ground, begin a second ascent.

STRENGTH
Complex:
5 Rounds
2 Push Press
3 Jerks (any way)
@ as heavy as you can get two push presses

WOD #014

SKILL
15 MIN E3MOM
12 Cal Row + 24 Dubz + 12 Toes to Bar

STRENGTH
Complex:
1 Rep Max Bear Complex (no jerks, has to be push press)

WOD #015

SKILL
Grip Skill
“Randy”
75 Power snatches
For time (as few sets as possible).

STRENGTH
Quickly work up to 1 rep max hang power snatch
Quickly work up to 1 rep max hang power clean
*Do Strength before skill today

OPTIONAL CONDITIONING
10 Rounds
250m Row
10 Burpees over the rower
Rest 1 minute

Leave a Reply