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Chase with 300lbs!

Strength/Skill

1:00 Straddle

1:00 Twisted Cross/side

Strength

Sumo Deadlifts:  2-2-2-2-2-2; start @ 70% and build 

Rest, then...

Every 7:00 x 3 rounds, complete: 

500m Row

21 Sumo Deadlift High Pulls, 95lbs/65lbs 

400m Run

Score is your slowest round. 

Beach Muscles 

3 sets of: 

15 Hip extensions

12 Barbell Rows

20 DB Shrugs 

Competitors 

1. Strength

2. WOD Push the Row & Run. Goal time: sub 

3. Gymnastics 18-16-12 reps for quality of: Alternating Pistols 6 Triple-unders after each round 

4. Core EMOM x 15:00 of: Min 1 - 30 sec L-Flitter Kick (hanging) Min 2 - 30 sec Hollow Hold Min 3 - 30 sec GHD Twists 

Endurance (10:00am)

Ski/Row your Bodyweight in Calories. Every 2:00 complete a 200m

Run.  Start with a 200m Run. 

 

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Strength/Skill

Split Jerks:  3-2-2-1-1-1-1; start @ 65% and build 

Rest, then...

For time: 

2 rounds of: 

10 Shoulder-to-Overhead, 165lbs/115lbs

10 Box Jump Overs, 30”/24”

+

2 rounds of: 

20 Shoulder-to-Overhead, 95lbs/65lbs

20 Box Jump Overs, 24”/20”

Competitors 

1. Strength/Skill

2. WOD 

185lbs/125lbs 

115lbs/85lbs 

3. Aerobic 

2 sets of: 

4 x 350m Row; Rest 1:00. Rest 3:00 between sets. 

4. Gymnastics 

4 sets of: 

12/9 Strict Ring Dips 

75ft HS Walk

Rest 2:00 

@incalcolabile 

CFLV Weightlifting 

1. Snatch Balance (70-75%/3) x 4  

2. Push Press Work up to a Top set of 5 then do 90% of that top set for 5 Reps x 3 Sets  

3A. Barbell Shrugs 10 Reps x 3 Sets

3B. Plank 2:00 

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Strength/Skill

Every 1:30 x 5 sets, complete: 

1 Hang Squat Clean + 1 Front Squat

Rest, then...

7 rounds for time of: 

3 Bar Muscles-ups or 9 C2B Pull-ups 

5 Hang Squat Cleans, 135lbs/95lbs

7 Handstand Push-ups 

Beach Muscles 

3 sets of: 

10 Seated DB Curl to Press 

1:00 Side Plank/side

Competitors 

1. Strength/Skill

2. WOD 165lbs/115lbs

3. Aerobic 2 sets of: 5 x 300m Run; Rest 1:00. Rest 3:00 between sets. 

4. Gymnastics EMOM x 10:00 of: Odd - 3-5 Strict C2B Pull-ups Even - 2-3 Ring Muscle-ups

Powerlifting (10:00am) 

A. DB Glute Bridge Flat Bench: 3 sets x 5 reps 

B1. Single-arm DB Rows:  3 sets x 10 reps/arm

B2. Plyo Push-ups: 3 sets x 10-12 reps 

C. Ski Erg:  21-15-9 Calories (alternate sets with a partner

CFLV Weightlifting 

1. Snatch  (80-85%/2) x 5  

2. Clean Pull (110%/2) x 3  

3. Back Squat Work up to a 3RM then do 90% of that 3RM for 3 Reps x 3 Sets  

4A. Dumbbell Press 8 Reps x 3 Sets 

4B. GHD Sit Ups 10 Reps x 4 Sets

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Mobility 

1:00 Half Front Split/side

WOD, courtesy of Assaulted...

5 rounds for time of: 

1-mile Assault Bike (sub 800m Row if necessary) 

50 Walking Lunges 

50 Abmat Sit-ups

50 Push-ups 

60:00 time cap.   Afternoon Assaulted Classes will be canceled in lieu of today’s workout. 

Beach Muscles

3 sets of: 

10 Romanian Deadlifts 

12 Seated Arnold Presses

15 Ring Rows 

Competitors 

1. EMOM x 8:00 of: 2 Hang Squat Cleans @ 75-80%

2. WOD 

3. Gymnastics 

EMOM X 10:00 of: 

Odd - 3 Bar Muscle-ups 

Even - 6 Triple-unders 

Powerlifting (10:00am)  

A. Pause Back Squats:  5-5-5 @ 70%

B1. Single-leg Hip extensions: 3 sets x 8 reps/leg

B2. Sumo Good Mornings: 3 sets x 10 reps

C. Tabata Hollow Rocks: 8 sets x 20 sec on / 10 sec off

 

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Mobility

1:00 Pigeon Pose/side

1:00 Twisted Cross/side 

WOD 

EMOM x 30:00 of: 

Min 1 - 20 AbMat Sit-ups

Min 2 - 15 Box Jump Overs, 24”/20” 

Min 3 - 100m Run 

Min 4 - 5 Deadlifts, 275lbs/185lbs

Min 5 - Rest 

Competitors 

1. WOD 

315lbs/205lbs

2. Bench Press: 1-2-3-4-5-6-7-8-9-10 Unbroken reps @ 195lbs/115lbs

3. Accessories 

3 sets of: 

8 Pendlay Rows

12 Supine Grip Ring Rows

Max rep Banded Face Pulls

Rest 2:00

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