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iCFTS "THE WHITEBOARD"

Saturday 170624

Metcon

EMOM for 10’

20 KB Swings

Remaining time banded Good morning

2 mins rest

EMOM for 10’

10 Box Jumps

Remaining time Push-ups

2’ Rest

EMOM for 10’

10 Toes-to-bar

Remaining time Doubleunders

 

 

 

WOD Luglio 2016

ICFTS THE WHITEBOARD

Saturday 160702

Work capacity: For time:

1200m Row

 

1 Rope Ascent/30 Push ups – 2 Rope Ascents/20 Push-ups – 3 Rope Ascents/10 Push ups

800m Row

30 Back Squat Jumps (50/30kg)/10 GHD Sit ups – 20 Back Squat Jumps/20 GHD Sit ups – 10 Back Squat Jumps/30GHD Sit ups

400m row

5 Broad Jump Burpees/30 Frog Squat jumps/10 Broad Jumps Burpees/20 Frog Squat Jumps – 15 Broad Jumps Burpees/10 Frog Squat Jumps

CFTS Test 7

 

Monday 160704

 

Baseline: Rom drills

Work capacity: 4 Rounds for time of:

4 Power Cleans 92/65kg

4 Front Squats

4 Shoulder to Overhead

Tuesday 160705

 

Baseline: ROM Drills

Work capacity: 3 Rounds for time of:

25 Calories, Row

25 Burpees

25 Kettlebell Swings 24/16

Wednesday 160706

 CFTS Test 8

Baseline: ROM drills

Work Caapcity: 3 Rounds for time of:

21 Deadlifts 84/60

7 Overhead Squats 84/60

*One barbell, no rack


Thursday 160707

 

Baseline: ROM drills –

Work Capacity: Max rounds in 3 minutes of:

3 Power Snatch, 60/44kg

6 Push-ups

9 Squats

 

Rest 1 minute. Repeat for a total of 5 cycles.

CFTS Test 9

 

Friday 160708

 

Baseline: ROM drills

Work Capacity: 5 Rounds for time of:

   50 ft Handstand Walk

   5 Squat Cleans 102/70kg


CFTS Test 10

 

Monday 160711

 

Baseline: Rom drills

Work capacity: 5 Rounds for time of:

15 Wallballs 10/6kg

15 Power Cleans 44/30kg


Tuesday 160712

 

Baseline: ROM Drills

Work capacity: 4 Rounds of:

3 Min Max Calories Row

90 Second static hang, pull-up bar

45 Second L-sit

*Rest 3 minutes between rounds

 CFTS Test 11

 

 

 

 

Wednesday 160713

 

Baseline: ROM drills

Work Caapcity: For time:

7 Squat Snatch 84/60kg

11 Ring Muscle-ups

100 Double-unders

11 Ring Muscle-ups

7 Squat Snatch 84/60kg

 Thursday 160714

 

 

 

 

Baseline: ROM drills –

Work Capacity: Overhead Squat

5-4-3-2-1

Then

11-9-7 reps for time of:

Deadlift 140/102kg

Overhead Squat 84/60kg

 CFTS Test 12

 

 

 

 

Friday 160715

 

Baseline: ROM drills

Work Capacity: For time:

400m run

15 Clean & Jerks 60/44kg

3 Rope Climbs,

400m run

12 Clean & Jerks

2 Rope Climbs

400m run

9 Clean & Jerks

1 Rope Climb

 

 

 

Monday 160718

 

Baseline: ROM drills

Work Capacity: Power Clean 1-1-1-1-1

Then

AMRAP in 6 minutes of:

4 Burpees, lateral over bar

2 Power Cleans 84/60kg