WOD / WEDNESDAY, DECEMBER 12

It’s happening!!! Thanks to all of our loyal CFLV members, we are reaching capacity on memberships so.... “Get in while you fit in!!!” 

➖➖➖➖➖➖➖➖➖➖➖➖

Mobility 

PVC Stretches 

WOD 

Every 6:00 x 4 rounds, complete: 

60 Double-unders 

5 Squat Snatches, 125lbs/85lbs 

400m Run

3 Squat Snatches, 125lbs/85lbs

200m Row 

Beach Muscles

3 sets of: 

8 Snatch Grip Barbell Rows

20 Banded Tricep Pressdowns 

1:00 GHD Sit-ups

Competitors 

1. EMOM x 6:00 of: 1 Snatch + 1 Hang Snatch + 1 OHS @ 70-75% 1RM

2. WOD 

3. Gymnastics 

Every 2:30 x 6 sets: 

4 Wall Climbs 

6 Strict T2B 

8 Alternating Pistols 

4. Core 

3 sets of: 

20 sec L-Flutter Kicks 

30 sec Hollow Rocks 

40 sec Ring Plank 

Rest 2:00 

Endurance (10:00am)

1.7 Mile Run

Walk 200m 

1200m Row

Walk 200m 

700m Ski

Walk 200m 

200m Prowler Push 

➖➖➖➖➖➖➖➖➖➖➖

CFLV Weightlifting

1. No Feet Snatch (75%-80%/2) x 5

2. No Feet Clean + Jerk (:03 hold in Split) (75%-80%/2+1) x 5

3. Snatch Pull to Knee (100%/3) x 3

4. Clean Deadlift (105%/3) x 2

110%3

Rocco Di Jerlando