Beat the CFSB Competitor Wod #1

1 Minute of Dynamic Push Ups

1 Minute of Walking Lunges with Plate held overhead

1 Minute of Dynamic Push Ups

1 Minute of Walking Lunges with Plate held overhead

Score is total number of repetitions performed

*Your chest must touch the plate on each down position, and come to a full lockout as you are transferring to the other side of the plate. During the lunges, with each step the knee must touch the ground then both feet return together to the full standing position.

Wod #2

Teams of 4

Prowler Push 25# Down and Back

Prowler Push 50# Down and Back

Prowler Push 75# Down and Back

Prowler Push 100# Down and Back

Prowler Push 75# Down and Back

Prowler Push 50# Down and Back

Prowler Push 25# Down and Back

Warmup

200M Run @ 90% RPE
2 Rounds of 30 Seconds each:
CrabWalk forward
PVC OH Duck Walk forward
30 Seconds German Hang

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Strength/skill

Over Head Squat
8 Minutes To A Heavy Single

Got up to 75# (PR?)

Olympic Squat
2/2/2/2/2 @ 80% of 1RM
1 Minute Rest Between Efforts

Worked @ 105#
A little light...

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Conditioning

3 RFT of:

400M Run
20 Burpee Box Jump Over (24/20″)
1 Rope Climb

13 min cap

Got 2 rds in 13 min - used 18# box and subbed awk rope pull up for rope climb

7 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
(14min max)

Then rest for 1 Min.

Then 1 Min of ME Burpees.

Skill
Snatch - 72kg
C&J - 90kg
Max Strict Muscle-Ups - 7

Strength
3-3-3-1 Back Squats
(110kg - 120kg - 130kg - 140kg PR)
5x5 Weighted Pushups (25kg)

Midline/Core
3x10 Back Extensions (15kg)

Sprinting/Running
800m Run + Sprint drills + Dynamic stretching (Warm-up)
Sprints - 150m, 200m, 300m at 90-100% (22s - 31s - 52s)
5x5 Hurdle Jumps
800m Run + Static Stretching (Cooldown)

Hammer Strength:

Iso-lateral Bench press 3 x 10 reps
90-90-110

Seated Row 3 x 10 reps
115-115-115

Iso-later Decline press 90 pounds
10-6-6 reps

Low Row 70 pounds
10-10 reps

Barbell:

Incline bench press 135 pounds
5-6-7-7 reps

Bent-over rows 70 pounds
10-10-10 reps

Burnout cable chest press and assisted pull-ups

12m AMRAP

6 pullups
8 hanging cleans @ 85 lb
10 situps

then

2 mins of burpees

10 Front squats
10 Box jump overs
10 Thrusters
10 Power cleans
10 Toes to bar
10 Burpee Jump Overs 12"
10 Toes to bar
10 Power cleans
10 Thrusters
10 Box jump overs
10 Front squats

Weighted Pull-ups
3-2-2-1-1-1-1-1
Used 20 pound weight; some weighted, some not

Bar Dips
10-10-10

Hammer strength pull-downs, 90 pounds each side:
10-10-10-10

Bent-over row, 95 pounds:
10-10-10

Push Press 5-5-3-3-1-1-1

then @ 70% of your new 1RM AMRAP in 5 minutes 10 Push Press 10 Front Rack Lunges

Bench Press: 4x4 of 70%of max...mine is 80lbs... last set did 10 reps.

Conditioning: 20/10 x8 rounds
Sit ups (shoot for 10 reps..did 10, 10 ,9,9 and 9 for the rest)
Kettle bell Thrusters (shoot for 5 reps..the first 3 dset did 5 after that only got 4 and the last set only got 3, Note to self, need to work on this, first time doing, form kindof suxed)
Airdyne..10 cals last 2 sets only got 8 cals
Pushups (shoot for 10.first set did 10, then 8 then couldn't get but 5 or 6 for the rest)
Wall ball 14lb ball (shoot for 10 did 10 then 7 then finished the last 3 with 5rep. but I did squat down far enough...I think)