workouts

WOD “Donny”For time:21-15-9-9-15-21Deadlifts (225/155)Burpees

MAKE-UP TESTING OR: Skill / Strength / Work-Up Movement Prep WOD 20 min AMRAP1,500 m Bike10 Cleans (135/95)10 Box Jumps (24/20)

Skill / Strength / Work-Up Movement Prep WOD 15 min AMRAP15 Wall Balls (20/14)15 Pull-Ups15 Burpees

Skill / Strength / Work-Up N&C Testing – Levels White – Purple WOD “Annie”For time-50-40-30-20-10Double-Unders and Sit Ups *15 min time cap

Skill / Strength / Work-Up Movement Prep – Build up in weight WOD 1 Rep Max Overhead Squat * If not ready for 1RM then ...

WOD Flexibility and Rings Tests!!

MONDAY: Flexibility & Ring Tests!!TUESDAY: Overhead SquatsWEDNESDAY: N&C Tests – Double Unders and Sit-UpsTHURSDAY: Wall Balls, Pull-Ups & BurpeesFRIDAY: Make-Up Testing OR Biking, Cleans & ...

CFJG Intramural Team Competition!!!

Skill / Strength / Work-Up Movement Prep WOD For Time:3 Rds-10 Cleans (135/95)2 Rope Climbs *10 min time cap

Skill / Strength / Work-Up Movement Prep WOD “13.1”17 minutes to complete-40 Burpees30 Snatches (75/45)30 Burpees30 Snatches (135/75)20 Burpees30 Snatches (165/100)10 BurpeesSnatch 210/120 as many ...