CFStK WOD 31/05/20

Posted on May 31, 2020

CFStK WOD 31/05/20 A. Warm Up 800m Run ( 2 x Oval Loops) B. For quality; 40 DB Rows (40 E/S) 40 DB Upright Rows 40 DB Skull Krushers C. EMOM x 16 M1 – AMRAP of 1/4 Push Up + 1/2 Push Up + Full Push Up M2 – AMRAP of 3 DB Zombie […]

CFStK WOD 30/05/20

Posted on May 29, 2020

CFStK WOD 30/05/2 TXSDXM – El Mani! A. EMOM x 10 30 Double Unders 10 KB Swings Rest 4mins; B. 12m AMRAP; 20 DB Burpee Bench Step Up 20 DB Jerks* Alt arms every 5reps. Rest 4mins; C. 4 RFT: 50m Walking Lunge 15 Handstand Push Ups* *Bench Pike Push Up

CFStK WOD 29/05/20

Posted on May 28, 2020

CFStK WOD 29/05/20 A. Tabata (x 16) Upper Push Up (Plank) Diamond Push Up 20s – Plank 10s – Rest 20s – Diamond Push Up 10s – Rest B. 3-6-9-12 etc DB Thruster DB Overhead Squat/Front Squat 5min AMRAP 4min Rest 4min AMRAP 3min Rest 3min AMRAP 2min Rest 2min AMRAP

CFStK WOD 28/05/20

Posted on May 27, 2020

CFStK WOD 28/05/20 A. With a partner, 15min AMRAP; 200m* Run Alternate every 200m. *This is an arbitrary 200m designated by the Coach of the session.. maybe it’s more, maybe its less.. B. For time: 100 Double Unders 25 Med Ball Cleans 5m Handstand Walk* 75 Double Unders 20 Med Ball Cleans 50 Doubles 15 […]

CFStK WOD 27/05/20

Posted on May 26, 2020

CFStK WOD 27/05/20 A. For time, partition any way; 70 Sit Ups 70 V-Ups 70 Back Extensions 70 Hollow Rocks B. EMOM x 20 M1 – Max Deadball Clean M2 – Max HS Push Ups M3 – Max Alt Pistols M4 – Max KB Snatch/Swing

CFStK WOD 26/05/20

Posted on May 25, 2020

CFStK WOD 26/05/20 A. 4 rounds: 18 DB Rows from Upper Push Up 14 DB Cossack Squat 10 DB Z-Press (5 E/S) B. ISACE 30 Alt DB Snatch 30 Alt DB Clean & Jerk

CFStK WOD 25/05/20

Posted on May 24, 2020

CFStK WOD 25/05/20 A. Working 2min On/1min Off: 30 Double Unders* 20/16 Lunges 10/8 DB Facing Burpee DB Squat Clean** AMRAP Continue in this order until you have completed 40 DB Squat Cleans *20 Doubles/60 Singles **If your DB seems ‘light’ scale UP to: 50 reps or DBThruster B. For time: Oval sprint Rest 1min […]

CFStK WOD 24/05/20

Posted on May 23, 2020

CFStK WOD 24/05/20 A. In teams of 2; 5 rounds for max reps; 60s Max Deadball slams A – work, B – rest. Alternate each minute. B. In teams of 2: for time; 400m DBall Carry 100 DBall Squats

CFStK WOD 23/05/20

Posted on May 22, 2020

CFStK WOD 23/05/20 TXSDXM – En Casa or El Estacionamiento – Ocho! A. For max reps: 1min Max Sit Ups 1min Max Mountain Climbers 1min Max Zombie Sit Up (with DB held in front of chest/overhead) Rest 3mins, B. 9min AMRAP 9 DB* Front Squats 7 DB* Facing burps 6 DB* SH2OH (3 E/S) *1 […]

CFStK WOD 22/05/20

Posted on May 21, 2020

CFStK WOD 22/05/20 A. 4 sets of: 15 KB Goblet Squat + KB Curl 16 KB BTN Reverse Lunge + Tricep Extension Rest 45-60s (depending how cold the car park is!) B. 15min AMRAP of: KB High Pull + KB Cleans + KB Jerk Alternate arms at any time…

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