CFFM
"Double Whammy"
WOD #1.)
AMRAP in 10 minutes of
1-arm DB Power Snatch, 5 reps L
1-arm DB Power Snatch, 5 reps R
Box Jumps @ 20", 10 reps
Box Jumps @ 20", 10 reps
Rest 5 minutes then ....
WOD #2.)
"Quickie" from 04.05.10
As Many Push Ups As Possible In Seven Minutes
*Everytime you stop and rest on the ground this constitutes a penalty. You must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.
CF Football SWOD
A.) Squat 3x5; Press 3x5
C.) Front Squat 5x1; Press 5x5; Strict Ring Dips 3 x 12-15
CF Football DWOD
AMRAP in 8 minutes
3 Deadlifts @ 315lbs
5 50lbs DB Box Jumps 24"
*Perform box jumps with a 50lbs DB in each hand
Starting Strength SWOD
A.) Squat 3x5; Press 3x5; Power Clean 5x3
B.) Squat 3x5; Bench 3x5; DL 1x5
