Team WOD (every Sat)

Saturday, 061518 T

Sarita & Nito training with @team_colombia

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Team Saturday

Teams of 2 – same gender

100 wall balls

1k run (200 each and alternating)

50 t2b

80 wall balls

800m run

40 t2b

60 wall balls

600m run

30 t2b

40 wall balls

400m run

20 t2b

20 wall balls

200m run

10 t2b

Saturday, 060918 T

Team

A. Power clean + 3 s to oh ; build to Max in 12 min

Rest 2-3

B. Amrap 10

35 clean and jerks 155/103

80 / 64 cal row

150 double unders

rest 2-3 min

C. Afap

800m double plate run 45/25’s

80 kB swings 70/53

80 goblet lunges

80 pull-ups

800m run – both

Saturday, 060218

Congrats Joe!

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Team Saturday

0-5 min – max cal bike

5-7 rest

7-17. . . Amrap 10 alt rds

12 alt db snatch

9 wall balls

6 burpees

17-20 rest

@20 min afap

AFAP

10 rds off

12 deadlifts 155/103

9 hang power cleans

6 s to oh

Sat, 051918

Team Class – 9a class only today. Closed tomorrow

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A. Clean and jerk to heavy single in 14 minutes

Rest 2-3 min

B. Afap

150 DU

100 thrusters 95/63 (partner holds 45/25 plate oh)

50 t2b (partner holds 53/35 kB or 50/35 db’s)

100 /80 cal bike

50 partner synchro wall balls Situps

100 power snatch 95/63

150 DU

Saturday, 051218Team

https://completeathleticperformance.com/wp-content/uploads/2018/05/img_3038.mov

Regionals Prep is coming to an end. Less than 1 week til Day 1 for the east regional folks.

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teams of 2

A. One athlete hit max snatch, one max clean and jerks ; one bar – in 14-15 minutes

Rest 2-3 min transition

B. Afap

50 DB clean and jerks 50/35’a

75 burpees over the DB’s

50 dB front squats

75 cal row

50 hang dB snatch

75 DU (each – 1 , then the other)

Saturday, 042818 T

Team Saturday

A. 2. rds

1k run (alt every 200m)

42 hang power snatch’s

142 double unders

Rest (winners wins. When more than 50% is done, set time cap)

B. 2 rds

42 HSPU

42 deadlifts 225/153

42 cal bike

*same as above / winner wins etc

Saturday, 041418 T

“Please be locked out”

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Teams of 2:

A. Hang squat clean – 3RM in 15

Minutes

Rest 2-3 – transition stagger if needed

B. Afap / stagger start

10 rope climbs (6 at a time)

100/80 cal bike

50 t2b

1500m row (300m at a time then switch)

50 DB hang squat cleans 50/35’s

1k run / done in split 200’s.

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Track day with Coach Steve Fluet kicks off today. Leaving CFF about 12-12:30. It’s $25 per person for today 12:30-3 and tomorrow 9a-12p. So $25 for potential of almost 6 hours of training. No brainer! Everyone is welcome who wants to learn techniques of running, pacing, breathing.

Sat, 030718 Team

Teams of 2 – same gender

*buddies are with their buddies today

– have some fun! And modify accordingly.

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A. Max clean and jerk in 15 or so minutes

Rest 2-3

B. Amrap 12

125/100 cal Row

125 Air squats

125 abmat sit-ups

125 push-ups

Rest 3

C. Amrap 12

100 burpees to plate

100 t2b / knee tucks (buddies or modify)

100 plate g to OH

100 OH alt lunges (plate)