Wednesday

Skill Session - Kipping Pull ups

AMRAP 9

L1:

5 x Burpee Pullups 

30 x Single Unders

100m Sprint

L2:  

5 x 3/1 Burpee Pullups (1 x Burpee + 3 x Pullups)

20 x Double Unders

100m Sprint

L3:

5 x 3/1 C2B Burpee Pullups (1 x Burpee + 3 x C2B Pullups)

20 x Double Unders

100m Sprint

Tuesday

'Fight Gone Bad'

3 x rounds for max reps:

1 x Min Push Press (35/25)
1 x Min Wall Balls
1 x Min SDHP (35/25)
1 x Min Box Jumps
1 x Min Row for Calories
1 x Min Rest

Monday

10 mins - Work to 3rm Shoulder to Overhead

AMRAP 12:

L1 & L2

8 x Ground to Overhead @ 60% 3RM
10 x Push ups
200m

L3

8 x Ground to Overhead @ 75% 3RM
10 x Ring Push ups
400m

Record weight & rounds.

Saturday

CFV Members Level Test Day:

Warm up/ Brief begins at 8am with Level One starting at 9am Sharp.

BBQ and Drinks to follow!

 

Friday

Partner WOD:

10 RFT One person working at a time:

400m

20 x Burpee Box Jumps

16 x Ring Dips

14 x Knees to Elbow

12 x Partner HSPU

Cut off - 40 minutes