Thursday

3-2-1-1 Squat Clean

On the minute every minute for 10 minutes:

2 x Squat Cleans 85% 1RM
2 x Turkish Get-Ups

Then:

AMRAP 5 Minutes:

5 x Burpees
10 x Pull Ups

Rest 2 Minutes then:

AMRAP 5 Minutes:

2 x Wall Walks
10 KB Snatches

Wednesday

Rest/ skills/ catchup day

Tuesday

"Members Choice"

Members at each WOD will vote on exercises and reps for each session.

Monday

2-2-2 Deadlift

Then

21/15/9

Deadlifts
Burpees

The CFV members after the Wagga Triathlon

Saturday

Rest day today as we will be cheering on the CFV guys in the triathlon

Friday

Partner WOD:

In pairs perform the following with one person working at a time:

100 x Push press
100 x Double Unders
100 x Toes to bar
100 x Air squats
100 x SDHP
100 x KB swings
100 x Push ups
100 x Tyre Jumps

Both team members perform 100m together after each round of exercises

Thursday

The WOD will not be posted online.

Wednesday

"Rest Day"

5:30pm Skills
6:30pm Catch up

Saturday

"Knees Up"

5 RFT

7 x Knees to elbows
9 x Pull ups
12 x SDHP
15 x Front Squats
1 x Wall to Wall Bear Crawl

Friday

The WOD will not be posted online, It will be posted on the board before each WOD.

Wednesday

Skills/ Catch up/ Rest

Tuesday

Hell Week: Day 2:

21/15/9

Burpee/ tyre jumps
Snatches

mystery buy in and cash out

Monday

Tabatas:

24 x rounds alternating between the following 3 exercises.
(20 seconds on, 10 seconds off)

Wall walks
Burpee Clean and Jerk (40/ 30)
KB Swing squat (16/12)

KB Swing squat: 2 swings followed by 2 squats = 1 x rep.

Saturday

5 RFT

400m
20 x Tyre Jumps
20 x Push ups
20 x Sit qups

Friday

Partner WOD:

In pairs complete for time:

150 x Bar Facing Burpees
125 x Deadlifts (60kg)
100 x Pushpress (40kg)
75 x Front Squats (40kg)
50 x O/H Squats (20kg)

Team must run 200m after each set

Thursday

Strict "Cindy"

10 minute AMRAP

5 x strict pull ups
10 x HR push ups
15 x plate squats (15/10)

Wednesday

Skills/ Catch up

5:30pm: Fundamentals

Tuesday

5 RFT

10 x Pullups
20 x KB Swings
30 x Pushups
200m

Monday

21/15/9

Thrusters (40/30)
Burpees

Saturday

10 minute AMRAP

1 x round of "Cindy"
200m

Team Friday

10,9,8,7,6,5,4,3,2,1

O/H Squats (30kg)
Push ups

Pull ups
Burpees

Power Cleans (40kg)
KB Snatch (16kg)

Partners swap at anytime but only 1 person working at a time

Rest 2 minutes between rounds

Thursday

21/15/9

Deadlifts (80/ 60)
Burpee pull ups

Wednesday

5:30pm: Catch up wods
6:30pm: Fundamentals (all new members should attend)